Standing Triceps Extension with EZ-bar
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The Standing Triceps Extension with EZ-bar is a strength exercise where you hold an EZ-bar overhead with a close grip and extend your elbows to straighten your arms, isolating the triceps through overhead extension. It primarily targets the triceps brachii, with secondary engagement of the shoulders and core for stability. No bodyweight variation exists as it requires an EZ-bar; it's ideal for intermediate lifters building arm size and lockout strength in presses.
How to Perform Standing Triceps Extension with EZ-bar
- 1Stand tall with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders relaxed.
- 2Grip an EZ-bar overhead with hands shoulder-width apart, palms facing forward, elbows tucked close to your head and pointing up.
- 3Position the bar directly above your head at full arm extension, keeping elbows fixed and facing forward.
- 4Inhale as you slowly lower the bar behind your head by bending only your elbows, until forearms are parallel to the floor.
- 5Exhale as you powerfully extend your elbows to press the bar back to the starting position overhead.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep elbows stationary and pointed upward—avoid flaring them out. Do not lock out elbows at the top to keep tension on triceps. Use a full range of motion without arching your lower back. Common mistakes: Swinging the body for momentum or letting elbows drift forward.