Is the EZ bar better than a straight bar for lying triceps extensions?

Not for the triceps themselves, which do the same work with either bar. The EZ bar's angled grip turns the wrists partly inward, which many lifters find more comfortable, while lifters without wrist issues can use a straight barbell just as well.

How is this different from a skull crusher?

A Barbell Skull Crusher keeps the upper arms vertical and lowers the bar to the forehead. Here the upper arms travel back past the head and the bar finishes behind it, which stretches the long head of the triceps further and adds a short pullover motion on the way up.

Can I perform this exercise without a bench?

Yes, on the floor, but the floor stops the bar behind your head, so the range is shorter than on a bench. A flat bench lets the bar travel down to bench level behind your head while your feet stay planted for stability.

How close should my grip be on the EZ bar?

Hold the inner angled sections of the bar, which puts your hands closer than shoulder width. Your elbows should stay about shoulder-width apart rather than flaring out to the sides.

Should I do this or an overhead triceps extension?

Both work the triceps with the arms overhead, so either fits a triceps day. The lying version lets the bench support your back, while seated or standing versions such as the EZ Bar Seated Overhead Triceps Extension are done with the trunk upright, so choose by comfort and equipment or rotate between them.

EZ Bar Lying Triceps Extension

What Is the EZ Bar Lying Triceps Extension?

EZ Bar Lying Triceps Extension is an isolation exercise that primarily targets the triceps brachii, working all three heads: the long, lateral, and medial. It is an intermediate-level exercise that helps build triceps size, strength, and definition.

In this version the bar is lowered behind the head rather than to the forehead, and the upper arms drift back from vertical toward an overhead position as the elbows bend. That puts the long head of the triceps, which crosses both the shoulder and the elbow, on a long stretch at the bottom of each rep. On the way up, the upper arms return to vertical with a short pullover-like motion that the lats and teres major help with. A Barbell Skull Crusher keeps the upper arms vertical and stops the bar at the forehead, so the two work the same muscle through different ranges.

The angled grips of the EZ bar allow for a more natural hand position, improving overall comfort during the lift. The wrists turn partly inward instead of sitting fully overhand as they do on a straight barbell, which many lifters with wrist discomfort find easier to hold.

This exercise is commonly included in arm-focused routines or upper-body days. Seated and standing versions such as the EZ Bar Seated Overhead Triceps Extension also work the triceps with the arms overhead; the lying version lets the bench support the back, while the upright versions also ask the trunk to hold posture.

It suits lifters who already control a Cable Triceps Pushdown (Rope) or a Dumbbell Lying Triceps Extension and want a heavier two-handed option. Maintaining strict form is essential, as the triceps should perform most of the work without excessive shoulder or chest involvement.

Muscles Worked

MuscleActivation

Triceps Brachii (Long Head): Primary
Triceps Brachii (Lateral Head): High
Latissimus Dorsi: Medium
Triceps Brachii (Medial Head): Medium
Deltoid: Low
Pectoralis Major: Low
Teres Major: Low

Instructions

Sit on the end of a flat bench with the EZ bar resting on your thighs, then lie back with your head near the far end of the bench and your feet flat on the floor.
Grip the inner angled sections of the bar with an overhand grip, hands closer than shoulder width.
Press the bar up until your arms are straight and vertical, with the bar above your shoulders.
Bend your elbows and let your upper arms drift back past your head, lowering the bar in an arc behind your head.
Keep your elbows about shoulder-width apart as the bar descends, without letting them flare out to the sides.
Lower the bar until it is about level with the bench behind your head and you feel a deep stretch in your triceps.
Straighten your elbows and bring your upper arms back to vertical, moving the bar up and over your face to the start position.
Reach full extension smoothly at the top rather than snapping into it, then repeat for the desired number of repetitions.
After the last rep, lower the bar to your chest, sit up and rest it on your thighs.

Common Mistakes

Letting elbows flare outward
Flaring the elbows reduces tension on the triceps and increases strain on the shoulders.
Lowering the bar too fast
Dropping the bar quickly can lead to loss of control and increases injury risk.
Turning it into a pullover
Pulling the upper arms back to vertical before the elbows start to straighten hands the work to the lats and shoulders instead of the triceps.
Snapping into lockout
Slamming the elbows straight at the top of each rep jars the elbow joint instead of finishing the rep with the triceps.
Using too much weight
Selecting a weight that is too heavy compromises form and increases stress on the elbows and wrists.

Injuries

EZ Bar Lying Triceps Extension is a medium risk exercise when performed with proper technique. The elbows take most of the stress, especially at the bottom of the rep where they are deeply bent under load, and the bar passes over the face on every rep.

Common risks include elbow strain or discomfort if the elbows are not kept stable or if the bar is lowered too rapidly. Lifters with limited overhead shoulder mobility may also feel the shoulder at the bottom, where the upper arms reach back past the head.

To minimize injury risk, always warm up before starting your triceps routine, use a weight you can control throughout the full range of motion, and keep your elbows from flaring out to the sides. Avoid taking sets to failure without a spotter, since a failed rep leaves the bar behind or above your head.

If the deep stretch bothers your elbows or shoulders, shorten the range so the bar stops near the top of your head, or switch to a Dumbbell Lying Triceps Extension or a Cable Triceps Pushdown (Rope) until it settles. Add load in small steps once every rep looks the same. If you feel any sharp pain, stop the exercise immediately and reassess your form.

Overview

Primary Focus: Triceps
Equipment: Ez bar and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Is the EZ bar better than a straight bar for lying triceps extensions?: Not for the triceps themselves, which do the same work with either bar. The EZ bar's angled grip turns the wrists partly inward, which many lifters find more comfortable, while lifters without wrist issues can use a straight barbell just as well.
Q: How is this different from a skull crusher?: A Barbell Skull Crusher keeps the upper arms vertical and lowers the bar to the forehead. Here the upper arms travel back past the head and the bar finishes behind it, which stretches the long head of the triceps further and adds a short pullover motion on the way up.
Q: Can I perform this exercise without a bench?: Yes, on the floor, but the floor stops the bar behind your head, so the range is shorter than on a bench. A flat bench lets the bar travel down to bench level behind your head while your feet stay planted for stability.
Q: How close should my grip be on the EZ bar?: Hold the inner angled sections of the bar, which puts your hands closer than shoulder width. Your elbows should stay about shoulder-width apart rather than flaring out to the sides.
Q: Should I do this or an overhead triceps extension?: Both work the triceps with the arms overhead, so either fits a triceps day. The lying version lets the bench support your back, while seated or standing versions such as the EZ Bar Seated Overhead Triceps Extension are done with the trunk upright, so choose by comfort and equipment or rotate between them.