Seated EZ-Bar Overhead Extension: how to do it right
In short: Seated EZ-bar elbow extension behind the neck to target the triceps in a stretched position, especially its long head.
How to do it, step by step
- 1Seated, back braced, arms extended overhead, elbows tight and pointing forward, EZ bar held with hands close together.
- 2Slowly bend your elbows to lower the bar behind your neck, elbows fixed, only the forearms move.
- 3Lower until you feel a clear stretch in the triceps, without forcing the shoulder or arching.
- 4Press back up by straightening the elbows, control with no bounce, slow the descent over 2 to 3 seconds.
The mistake to avoid
Don't flare your elbows as you lower the bar behind your head.
Other common mistakes
- Flaring your elbows out: keep them tight and pointing forward to keep the long head under tension.
- Rushing the low range out of fear of the stretch: lower progressively until a clear stretch, that is where the work is most effective.
- Dropping the bar in free fall or bouncing at the bottom: slow it over 2 to 3 seconds and keep going with no jerking.
- Arching your lower back to cheat: keep your trunk braced and your shoulder stable.
Muscles worked
- Main:
- Triceps
The triceps brachii is the only real mover. Its long head, which attaches to the scapula and crosses the shoulder, is strongly pre-stretched by the overhead arm position. The medial and lateral heads assist at the end of extension. The rotator cuff muscles and the forearm stabilize the bar.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Standing Dumbbell Overhead Triceps Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
- Single-Arm Overhead Cable Extension ›
Frequently asked questions
How do I do this exercise?
Seated, back braced, arms extended overhead, elbows tight and pointing forward, EZ bar held with hands close together. Slowly bend your elbows to lower the bar behind your neck, elbows fixed, only the forearms move. Then press back up by straightening the elbows, with no jerking.
How low should I go?
Lower the bar behind your neck until you feel a clear stretch in the triceps, that is where the long head works the most. Go for the full range you control, without forcing the shoulder or arching, and never bouncing at the bottom.
I don't feel anything, is that normal?
You should feel a clear stretch in the triceps at the bottom, behind the neck. Do not go heavy: the triceps is vulnerable in the stretched position, take a moderate weight and take the forearms far behind the head. Keep your elbows tight and pointing forward, otherwise the long head unloads.
How fast should I do the movement?
Slow the descent of the bar over 2 to 3 seconds, the stretched phase does all the work. Press back up firmly but under control as you straighten the elbows, with no bounce at the bottom.
How do I breathe?
Inhale and hold the air before lowering the bar, keep your trunk braced through the whole stretched phase to protect your lower back. Exhale gradually as you straighten the elbows. This lock avoids compensating with lumbar arching.