EZ-Bar Overhead Tricep Extension
The EZ-Bar Overhead Tricep Extension is an isolation exercise designed to target the long head of the triceps by extending the arms overhead. Using an EZ-bar reduces wrist strain while allowing for a deep stretch and powerful contraction at the back of the arm.
Because overhead movements require significant shoulder mobility and stability, the AI analyzes your recovery metrics like HRV and joint feedback to determine if your shoulders are ready for this load. If you have flagged shoulder pain or if your daily readiness score is low, the app may recommend a regression like cable pushdowns to protect your joints. Furthermore, by tracking your RPE and weight progression, the AI ensures you are stimulating the triceps effectively without compensating with excessive momentum or lumbar arching.
Form Cues
- Keep your elbows tucked in close to your ears throughout the movement
- Brace your core tightly to prevent your lower back from arching
- Lower the bar slowly behind your head until you feel a deep stretch
- Keep your upper arms stationary and move only your forearms
- Squeeze your triceps hard at the top to fully lock out the elbows
- Don't flare your elbows out wide to the sides
- Don't arch your lower back to help heave the weight up
- Don't use momentum or bounce the bar out of the bottom position
- Don't move your upper arms back and forth during the rep
Common Mistakes
- Flaring elbows outward
- Hyperextending the lower back
- Using excessive momentum
- Shortening the range of motion
- Moving the upper arms
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is best activated when the arm is in an overhead position. It also recruits the lateral and medial heads to assist with elbow extension, ensuring comprehensive development of the upper arm.
Primary
Secondary
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