How to do an EZ-Bar Overhead Tricep Extension
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About EZ-Bar Overhead Tricep Extension
EZ Bar
Instructions for Proper Form
Like other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp an EZ-bar on the inner bend with both hands and position it behind your head such that your elbows point toward the ceiling.
- Contract your triceps to raise the EZ-bar overhead while keeping your elbows locked in place
- Slowly allow the EZ-bar to descend back to the starting position while maintaining tension in your triceps.
- Maintain good posture by keeping your core engaged for stability, your back straight and your elbows locked in place. Do not hyperextend your lower back as your raise the weight overhead.
- You should feel this exercise in your triceps.
Tips & FAQs
EZ-Bar Overhead Tricep Extension is also known as:
- EZ-Bar Overhead Tricep Press
- Weighted Overhead Tricep Extension
Common Form Mistakes
Limit Range of Motion at the Top
Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.
Elbow Drift
Keep your elbows as stationary as possible throughout this exercise. This will help you maintain tension in your triceps. Think of the weight arcing around your elbow, rather than simply pressing the weight overhead.
Weight & 1 Rep Max Calculator
Average EZ-Bar Overhead Tricep Extension standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternative Exercises to EZ-Bar Overhead Tricep Extension
1. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 5,644 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 4,516 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
3. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 4,396 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
4. Seated Tricep Press
97.4 mSCORESWAPPED 4,392 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
5. Skullcrusher
97.2 mSCORESWAPPED 3,577 TIMESSkullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.
- Beginner
- Triceps
- Flat Bench
- EZ Bar
6. Dumbbell Kickbacks
93.7 mSCORESWAPPED 2,762 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
7. Bench Dip
93.8 mSCORESWAPPED 2,392 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
8. Dumbbell Tricep Extension
86.6 mSCORESWAPPED 2,369 TIMESThe Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.
9. Dip
93.9 mSCORESWAPPED 2,222 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
- Beginner
- Triceps
- Dip (Parallel) Bar
10. Tricep Overhead Extension with Rope
82.8 mSCORESWAPPED 2,124 TIMESSimilar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.
- Intermediate
- Triceps
- Rope Cable