EZ Barbell Seated Triceps Extension

Instructions

1
Sit on a weight bench with back support, feet flat on floor or extended. Grip the barbell with hands shoulder-width apart, palms facing forward. Position the barbell at shoulder height with elbows bent and tucked close to the body.
2
Take a deep breath and brace your core. Ensure shoulders are packed down and back. Maintain a neutral spine against the bench throughout the movement.
3
Lower the barbell in a controlled manner by bending the elbows. Keep elbows stationary and positioned close to the torso. The barbell descends toward the forehead or top of the head in an arc path. Feel the stretch in the triceps as the elbows flex.
4
Press the barbell upward by extending the elbows, driving through the triceps. Return to the starting position with elbows fully extended but not locked out. Maintain control throughout the concentric phase and repeat for desired reps.
PRIMARY MUSCLESTriceps
SECONDARY MUSCLESShoulders, Chest, Core Stabilizers
EQUIPMENTEZ Barbell
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Triceps, the EZ Barbell Seated Triceps Extension is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of EZ Barbell allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Triceps and associated synergists.
  • Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

If you feel this primarily in your joints rather than the Triceps, instantly lower the weight and readjust your EZ Barbell setup.

Exercise Variations

  • Dumbbell EZ Barbell Seated Triceps Extension
  • Cable EZ Barbell Seated Triceps Extension
  • Banded EZ Barbell Seated Triceps Extension

Beginner Tips

If you are new to the EZ Barbell Seated Triceps Extension, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

Frequently Asked Questions