Ez Bar Lying Triceps Extension
The EZ Bar Lying Triceps Extension targets the back of the upper arms using a controlled lowering and pressing motion while lying on a bench.
Ez Bar Lying Triceps Extension
Muscles Worked: Ez Bar Lying Triceps Extension
The EZ bar lying triceps extension mainly works your arms, with the triceps doing almost all of the job by straightening your elbows to move the bar. Because your upper arms stay mostly fixed, this is a true isolation lift that keeps tension on the back of your upper arm instead of spreading the work across your chest or shoulders. It also challenges the long head of the triceps in a stretched position, which matters because arm position can change how much growth you get from elbow extension work (Maeo et al., 2023).
Technique and form
How to perform the Ez Bar Lying Triceps Extension
- Lie on a flat bench with your feet planted firmly on the ground and grasp the EZ bar with an overhand grip, hands positioned at shoulder-width apart.
- Extend your arms toward the ceiling, positioning the bar directly above your chest with your elbows locked out.
- Keeping your upper arms stationary and perpendicular to the floor, slowly bend your elbows to lower the bar toward your forehead while inhaling.
- Allow your forearms to move through a full range of motion until the bar is just above your forehead, maintaining tight elbows that point toward the ceiling.
- Pause briefly at the bottom position, ensuring tension remains in your triceps and your wrists stay neutral.
- Press the weight back up by extending your elbows while exhaling, focusing on contracting your triceps muscles.
- Maintain a stable core and keep your shoulders pressed against the bench throughout the entire movement to prevent arching your back.
- Repeat for the desired number of repetitions, maintaining control especially during the lowering phase to maximize triceps engagement.
Important information
- Keep your elbows pointed toward the ceiling throughout the entire movement to maintain proper form and target the triceps effectively.
- Don't allow your elbows to flare outward or move forward during the exercise as this reduces triceps activation and increases shoulder strain.
- Choose an appropriate weight that allows you to maintain strict form — using too heavy a load often leads to recruiting the shoulders and compromising technique.
- If you experience elbow pain, consider modifying your grip width or switching to a variation that places less stress on the joint.
Is the Ez Bar Lying Triceps Extension good for muscle growth?
Yes. The EZ bar lying triceps extension is a strong muscle-building exercise for your triceps because it lets you load elbow extension directly without your chest or shoulders taking over. It is especially useful as a focused accessory after bigger presses, and exercise order research suggests that changing the sequence of single-joint and multi-joint work can influence training adaptations depending on what you prioritize in a session (Brandão et al., 2020).
- Direct triceps tension — This lift keeps the job simple: bend and straighten the elbows under load. That makes it easier to push the triceps close to failure without heavy full-body fatigue, which is useful when your pressing work already taxed you.
- Strong stretch at the bottom — Lowering the bar behind or just above your forehead puts the triceps under tension while they are lengthened. Research on elbow extension work shows arm position affects triceps growth, with overhead work growing the triceps more than neutral-position work, which is a good reason to pair this lift with Cable Overhead Triceps Extension instead of relying on one angle alone (Maeo et al., 2023).
- EZ bar is easier on the wrists — The angled grips usually feel more natural than a straight bar, so many lifters can train hard with less wrist and elbow irritation. That matters because the best triceps exercise is the one you can load consistently for months.
- Fits well after presses — If you do benching or dips first, this exercise adds extra triceps volume without needing much setup or recovery. Order matters in resistance training, so placing isolation work after compounds can be a practical option when your main lifts come first in the session (Brandão et al., 2020).
Programming for muscle growth
Do 3-4 sets of 8-15 reps with 60-90 seconds rest, 1-2 times per week. Use the lower end of the rep range if you can keep your elbows steady and the higher end if your joints feel better with lighter weight. Put it after presses, or pair it with lying-barbell-tricep-extension-skull-crusher style work only if your elbows recover well, since both hit the same pattern hard.
Alternative Exercises
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FAQ - Ez Bar Lying Triceps Extension
This exercise primarily targets all three heads of the triceps brachii (long, lateral, and medial heads), with particular emphasis on the long head due to the overhead position. You'll also experience minor engagement of the anterior deltoids and core muscles for stabilization.
A standard lying leg raise focuses on lifting the legs using the hip flexors and stabilizing with the core. Adding the hip lift shifts more tension to the abs by actively curling the pelvis off the floor, increasing abdominal contraction and reducing reliance on momentum.
If you're experiencing elbow discomfort, try using a lighter weight, limiting the range of motion to avoid full extension, or switching to a cable variation which provides more consistent tension. You might also benefit from using a closer grip on the EZ bar, which can reduce stress on the elbow joints.
Most intermediate lifters benefit from performing this exercise 1-2 times per week as part of a comprehensive triceps training program. Allow 48-72 hours of recovery between sessions targeting the same muscle group for optimal growth and to prevent overtraining.
As you build proficiency, you can increase difficulty by adding light resistance bands, extending the time under tension during each phase of the movement, or incorporating brief isometric holds at end ranges. Always prioritize quality of movement over intensity when progressing this exercise.
Scientific References
Maeo S, Wu Y, Huang M et al. · European journal of sport science (2023)
Brandão L, de Salles Painelli V, Lasevicius T et al. · Journal of strength and conditioning research (2020)
Sources are peer-reviewed academic publications from PubMed.
Ez Bar Lying Triceps Extension
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