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EZ Barbell Seated Triceps Extension

A seated overhead triceps extension with an EZ bar that loads the long head through a deep stretch while the bench keeps the torso stable.

ArmsBarbellElbow extension
GoLightWeight mediaez-barbell-seated-triceps-extension

Demonstration coming soon

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Primary

Triceps

Secondary

Anterior deltoidsCoreForearms

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Set a bench upright or sit on a flat bench with feet planted wide.
  2. 02Grip the EZ bar on the inner angled sections with palms facing mostly up.
  3. 03Press or have a partner hand the bar to a locked overhead position.
  4. 04Brace the trunk and keep ribs down so the lower back does not arch.

Execution

  1. 01Start with the bar locked out directly over the head.
  2. 02Bend only at the elbows and lower the bar behind the head under control.
  3. 03Descend until you feel a full stretch in the triceps without the elbows flaring wide.
  4. 04Drive the bar back to lockout by extending the elbows, keeping upper arms vertical.

Checkpoints

  • -Upper arms stay close to the head and near vertical throughout.
  • -Elbows point forward, not out to the sides.
  • -The lower back stays neutral, not hyperextended.
  • -The bar path stays behind the head, never drifting forward at the bottom.

Common mistakes

  • -Flaring the elbows wide and turning it into a press.
  • -Arching the lower back to cheat the bar up.
  • -Cutting the range short and losing the long head stretch.
  • -Using a load so heavy the elbows drift forward on every rep.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps; the long head responds well to stretch-focused moderate reps.
  • -Keep the last rep controlled; grinding overhead extensions strains the elbows.
  • -Pair it with a pushdown to cover both the stretched and shortened positions in one session.

Related exercises

Seated Overhead Barbell Triceps Extension

Barbell / Arms

Standing EZ Bar French Press

Barbell / Arms

EZ Barbell Incline Triceps Extension

Barbell / Arms

Overhead Cable Triceps Extension (Rope Attachment)

Cable / Arms

Out now

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