Lying EZ-Bar Triceps Extension
Quick answer
The Lying EZ-Bar Triceps Extension mainly works the triceps. Lying elbow extension with an EZ bar that builds the triceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie on a bench, holding the EZ bar with straight arms above your chest.
- Tilt your arms slightly toward your head to keep the triceps under tension.
- Bend your elbows to lower the bar toward your forehead or just behind your head.
- Extend your arms to return to the start position, elbows pointing at the ceiling.
Muscles worked
MainSecondary
- Triceps
Common mistakes
- Don't let your elbows flare outward.
- Lower slowly: the bar passes close to your face.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Lying EZ-Bar Triceps Extension work?
Mainly the triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Lying EZ-Bar Triceps Extension good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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