EZ Barbell Seated Triceps Extension

Description

How to Do EZ Barbell Seated Triceps Extension

1. 1
   Setup

   Sit upright on a bench with a backrest, feet flat on the floor for stability. Grasp an EZ barbell with an overhand grip, hands placed on the inner angled curves, slightly narrower than shoulder-width.

2. 2
   Setup

   Lift the barbell overhead, fully extending your arms so the bar is directly above your head with your elbows pointing forward. Engage your core and keep your back pressed against the support.

3. 3

   Slowly lower the EZ barbell by bending only at your elbows, allowing the bar to descend behind your head until your forearms are close to your biceps. Maintain fixed upper arms, keeping your elbows tucked in and pointed forward.

4. 4

   Exhale and powerfully extend your elbows, contracting your triceps to push the barbell back to the starting position directly overhead. Focus on using only your triceps to move the weight.

Tips

• Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and reduce shoulder strain.
• Control the eccentric (lowering) phase, taking 2-3 seconds to lower the bar, which enhances muscle time under tension and growth.
• Fully extend your arms at the top of the movement to achieve a complete triceps contraction, but avoid locking out your elbows aggressively.
• Brace your core to maintain a stable torso and prevent your lower back from arching excessively, especially when using heavier weights.

Common Mistakes

• ×Avoid letting your elbows flare out to the sides during the movement; instead, keep them tucked in to isolate the triceps effectively and protect your shoulders.
• ×Do not use momentum or swing the weight to lift the bar; instead, perform the exercise with controlled triceps contraction to ensure proper muscle activation.
• ×Prevent your lower back from arching excessively off the bench; instead, maintain a neutral spine by engaging your core and pressing your back against the support.