Ez Barbell Seated Triceps Extension

1. Sit on a bench, ideally one with an upright back pad, holding an EZ bar with a close grip on the angled handles.
2. Press the bar overhead until your arms are fully extended with biceps close to your ears.
3. Brace your core and keep your ribs down so your lower back does not arch.
4. Bend at the elbows to lower the bar behind your head in a controlled arc.
5. Descend until your forearms touch your biceps and you feel a deep stretch in the triceps.
6. Press the bar back to full lockout by straightening the elbows, keeping the upper arms as still as possible.
7. Squeeze the triceps at the top and repeat for 8 to 12 reps.

Common Mistakes

• Elbows flaring wide: Letting the elbows drift out turns the extension into a press and stresses the shoulders. Keep them pointing forward and close to your head.
• Arching the lower back: Overloading the bar makes the spine lean back to help. Keep the ribs stacked over the hips and lower the weight if you cannot.
• Cutting the stretch short: Half reps at the top skip the stretched position where the long head grows most. Lower until the forearms meet the biceps.
• Bouncing out of the bottom: Rebounding from the stretch hands the work to the elbows joints and tendons. Pause briefly, then press smoothly.