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

This exercise primarily targets the triceps, especially the long head, due to the stretch angle behind the head. While it focuses on triceps isolation, it also engages forearm stabilizers to control the EZ-bar through the movement.

Is the EZ-Bar Lying Close-Grip Triceps Extension suitable for beginners?

Beginners can perform this exercise, but it’s best to start with a lighter EZ-bar or even a pair of dumbbells until proper form and control are mastered. Focus on slow, controlled reps to avoid placing undue strain on the elbows.

What are common mistakes to avoid with this triceps extension variation?

Avoid flaring your elbows outward or letting your upper arms move during the lift, as these reduce triceps engagement and can cause strain. Also, don’t lower the bar too quickly or lock out your elbows forcefully at the top.

How many sets and reps should I do for triceps growth with this exercise?

For muscle growth, aim for 3–4 sets of 8–12 controlled reps, maintaining good form throughout. Adjust the weight so you can complete the final reps with effort but without breaking technique.

How can I perform this exercise safely to protect my elbows and shoulders?

Warm up your arms and shoulders before lifting, and always use a weight you can control without jerking. Keep the movement smooth, avoid locking your elbows abruptly, and maintain a close grip to reduce joint stress.

Are there variations of the EZ-Bar Lying Close-Grip Triceps Extension Behind Head?

Yes, you can perform this movement on an incline or decline bench to change the angle of stretch, or use dumbbells for independent arm work. Switching grips or bar types can also slightly alter muscle activation and joint comfort.

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Target Muscles

Primary:

Triceps

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench holding an EZ-bar with a close grip, arms extended above your chest. Keeping your upper arms still, bend your elbows to lower the bar in an arc behind your head until you feel a stretch in your triceps, then press the bar back up to the starting position. Maintain control throughout and avoid locking your elbows at the top.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Hold an EZ-bar with a close grip (hands closer than shoulder-width apart). Extend your arms fully so the bar is positioned directly above your chest. This is your starting position.
Slowly lower the EZ-bar in an arc motion behind your head by bending your elbows. Keep your upper arms stationary and focus on moving only your forearms. Lower the bar until you feel a stretch in your triceps.
Pause briefly at the bottom of the movement, ensuring you maintain control of the bar.
Push the bar back to the starting position by extending your elbows, contracting your triceps as you lift. Avoid locking your elbows at the top.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

EZ Barbell Decline Triceps Extension

Triceps

Bench • EZ Bar

EZ Barbell Seated Triceps Extension

Triceps

Bench • EZ Bar

Barbell Lying Triceps Extension (Skull Crusher)

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the EZ-Bar Lying Close-Grip Triceps Extension Behind Head work?: This exercise primarily targets the triceps, especially the long head, due to the stretch angle behind the head. While it focuses on triceps isolation, it also engages forearm stabilizers to control the EZ-bar through the movement.
What equipment do I need for the EZ-Bar Lying Close-Grip Triceps Extension Behind Head, and are there alternatives?: You’ll need a flat bench and an EZ-bar for optimal wrist comfort and grip. As an alternative, you can use a straight barbell or a pair of dumbbells, though the wrist positioning may feel less natural than with an EZ-bar.
Is the EZ-Bar Lying Close-Grip Triceps Extension suitable for beginners?: Beginners can perform this exercise, but it’s best to start with a lighter EZ-bar or even a pair of dumbbells until proper form and control are mastered. Focus on slow, controlled reps to avoid placing undue strain on the elbows.
What are common mistakes to avoid with this triceps extension variation?: Avoid flaring your elbows outward or letting your upper arms move during the lift, as these reduce triceps engagement and can cause strain. Also, don’t lower the bar too quickly or lock out your elbows forcefully at the top.
How many sets and reps should I do for triceps growth with this exercise?: For muscle growth, aim for 3–4 sets of 8–12 controlled reps, maintaining good form throughout. Adjust the weight so you can complete the final reps with effort but without breaking technique.
How can I perform this exercise safely to protect my elbows and shoulders?: Warm up your arms and shoulders before lifting, and always use a weight you can control without jerking. Keep the movement smooth, avoid locking your elbows abruptly, and maintain a close grip to reduce joint stress.
Are there variations of the EZ-Bar Lying Close-Grip Triceps Extension Behind Head?: Yes, you can perform this movement on an incline or decline bench to change the angle of stretch, or use dumbbells for independent arm work. Switching grips or bar types can also slightly alter muscle activation and joint comfort.