Strength Training · Bodybuilding

EZ-Bar Lying Triceps Extension

The EZ-bar lying triceps extension trains the backs of your upper arms by bending and straightening your elbows while you lie on a bench.

How to do it

Sit on the end of the bench with the bar across your thighs, using a comfortable angled grip with your thumbs wrapped around it.
Lie back with the bar held against your chest and your feet flat on the floor.
Press the bar above your shoulders to arm’s length.
Bend your elbows to lower the bar toward your forehead.
Straighten your elbows to return the bar above your shoulders.
Lower the bar to your chest after your final repetition.
Sit upright with the bar held close to your torso.
Place the bar on the floor in front of you.

Letting your elbows spread wideKeep your elbows roughly shoulder-width apart without forcing them tightly together.
Rushing the lowering phaseTake about two seconds to lower the bar smoothly.
Forcing a deeper bendUse only the elbow-bending range you can control comfortably.

A slipping grip or failed repetition can bring the bar into your face. Excessive weight or fatigue can also strain your elbows.

Choose a weight you can comfortably move through the entire solo setup and finish.
Secure weight plates with collars before lifting.
Stop with at least two repetitions left rather than attempting a repetition you might not finish.
Keep the bar clear of your forehead throughout the movement.

If you have ongoing elbow or wrist pain, use a lighter, pain-free alternative or ask a physiotherapist for guidance.

Front

Back

Primary muscles

Start with an unloaded EZ bar if it is light enough for controlled repetitions.