Triceps exercise · ez barbell
EZ Bar Lying Close Grip Triceps Extension Behind Head
The ez bar lying close grip triceps extension behind head is an ez barbell exercise that targets the triceps, with the shoulders assisting.
- Target muscle
- Triceps
- Also works
- Shoulders
- Equipment
- Ez barbell
- Body part
- Upper arms
How to do the ez bar lying close grip triceps extension behind head
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every ez bar exercise.
