Upper Arms Exercise · EZ Barbell

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EZ Bar Lying Close Grip Triceps Extension Behind Head

Lowering the bar behind the head rather than toward the forehead extends the range of motion and deepens the stretch on the long head of the triceps, which is where most of this exercise's value comes from. It also puts more strain on the shoulder joint at the bottom, so a slow, controlled descent matters more here than on a standard skull crusher.

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Also known as: Ez Bar Lying Close Grip Tricep Extension Behind Head

Category

Upper Arms

Equipment

EZ Barbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the EZ Bar Lying Close Grip Triceps Extension Behind Head

1. Lie face-up on a flat bench, planting your feet firmly on the floor and positioning your head near the end of the bench.
2. Grip the EZ bar with a narrow, palms-up hold and press your arms straight up so the bar sits above your chest.
3. Without letting your upper arms drift, bend your elbows to lower the bar down behind your head in a controlled motion.
4. Hold briefly at the bottom, then straighten your arms to bring the bar back up to the start.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The EZ Bar Lying Close Grip Triceps Extension Behind Head mainly targets your Triceps, with your Shoulders helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have ez barbell? These target the same triceps with different equipment.

Body-Up Body Weight · Triceps Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps

FAQ

What muscles does the EZ Bar Lying Close Grip Triceps Extension Behind Head work?

The EZ Bar Lying Close Grip Triceps Extension Behind Head mainly works your triceps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the EZ Bar Lying Close Grip Triceps Extension Behind Head?

You do the EZ Bar Lying Close Grip Triceps Extension Behind Head with a ez barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the EZ Bar Lying Close Grip Triceps Extension Behind Head?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the EZ Bar Lying Close Grip Triceps Extension Behind Head?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the EZ Bar Lying Close Grip Triceps Extension Behind Head?

The Body-Up trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.