Standing Overhead EZ-Bar Extension

HOW TO DO IT

1. 1Stand with feet shoulder-width apart, knees slightly soft, and grip an EZ bar with a narrow overhand grip.
2. 2Press the bar directly overhead until your arms are fully straight.
3. 3Brace your core and keep your ribs down so your lower back stays neutral.
4. 4Lower the bar behind your head by bending only at the elbows.
5. 5Stop when your forearms lightly touch your biceps.
6. 6Extend your elbows to return the bar to the starting position.

COMMON MISTAKES

• Flaring elbows out to the sides instead of keeping them forward.
• Moving the upper arms rather than isolating the elbow joint.
• Arching the lower back and leaning back to press the weight.
• Bouncing the bar off the neck or shoulders at the bottom.
• Letting the bar drift forward over the face instead of staying behind the head.

TIPS

• Keep your elbows tucked in and pointing forward throughout the lift.
• Squeeze your glutes and brace your abs to prevent your lower back from arching.
• Let the bar travel behind the head rather than straight down in front, so the long head stays stretched.
• Pause briefly at the bottom to feel the stretch before extending.

SAFETY

• Avoid hyperextending the elbows at the top of the movement.
• Do not lower the bar too far if you feel shoulder pinching.
• Because the bar passes close to the head and neck, keep a firm grip and control the descent; if you lose control, step away rather than fighting the bar behind your head.

DETAILS

Muscles

Triceps

Equipment

EZ Bar

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Close

Body position

Standing