EZ Bar Standing Overhead Triceps Extension

A standing triceps isolation exercise using an EZ-bar pressed overhead, emphasizing the long head of the triceps through an extended range of motion with potential for increased core engagement.

Instructions

1. Stand upright with your feet shoulder-width apart, core engaged and shoulders back.
2. Hold an EZ-bar with both hands in a close pronated grip (palms facing away), positioned behind your head or neck.
3. Press the bar overhead by extending your elbows until your arms are nearly fully extended above your head.
4. Keep your elbows pointed forward and your upper arms relatively still; only minimal movement should occur at the shoulder joint.
5. Pause briefly at the top position, squeezing your triceps.
6. Lower the bar in a controlled manner back behind your head, feeling the stretch in your triceps.
7. Repeat for your desired number of repetitions.

Tips

• The standing position requires greater core stability than seated variations, providing additional core engagement.
• Keep your elbows pointed forward throughout the movement; spreading them outward reduces triceps isolation and increases shoulder involvement.
• Avoid arching your back excessively; maintain a neutral spine throughout.
• The overhead position places significant emphasis on the long head of the triceps.
• The EZ-bar’s angled grip reduces wrist and elbow stress compared to a straight barbell.
• Use a controlled tempo; explosive movements reduce muscle tension and increase injury risk.
• Use lighter weight than you would for seated variations due to the increased stability demands.
• Pair with pressing movements and other triceps exercises for comprehensive arm development.