Seated EZ-Bar Overhead Triceps Extension
In SetGrip: EZ-Bar Overhead Triceps Extension (Seated)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An EZ bar splits the difference between the seated barbell and dumbbell overhead extensions: the angled grips take the wrist strain out of the straight bar while still letting both arms drive one implement heavier than a single dumbbell. Elbows stay close to the head, and the bar's fixed grip spots make a repeatable hand width easy.
How to do the Seated EZ-Bar Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Raise the barbell overhead, fully extending your arms.
- Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
- Pause for a moment, then raise the barbell back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Seated EZ-Bar Overhead Triceps Extension work?
The Seated EZ-Bar Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Seated EZ-Bar Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated EZ-Bar Overhead Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Seated EZ-Bar Overhead Triceps Extension?
If you cannot do the Seated EZ-Bar Overhead Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Seated Barbell Overhead Triceps Extension or the Barbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated EZ-Bar Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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More exercises
- All arms exercises
- All triceps exercises
- All ez bar exercises
- EZ Bar triceps exercises
- Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Reverse Grip Barbell Skull Crusher
- Kneeling Cable Concentration Triceps Extension
- Rope Cable Lying Triceps Extension
- Straight Bar Cable Lying Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.