EZ-Bar Lying Triceps Extension

Muscles worked by the EZ-Bar Lying Triceps Extension

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Lying Triceps Extension

1. Lie on a flat bench holding an EZ bar over your chest with a narrow grip.
2. Lower the bar toward your forehead by bending at the elbows.
3. Extend your arms back to the start.
4. Repeat.

Form tips

• Keep your upper arms vertical throughout so the triceps do the work.
• The EZ bar's angled grip is easier on the wrists than a straight bar.
• Lower slowly to protect the elbows.

At a glance

EZ-Bar Lying Triceps Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Skull Crusher
• Kettlebell Skull Crusher
• Lying Tricep Extension
• Skull Crusher
• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Tricep Kickback

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-lying-tricep-extension",
  "name_en": "EZ-Bar Lying Triceps Extension",
  "name_de": "Liegendes Trizepsdrücken mit SZ-Stange",
  "name_es": "Extensión de Tríceps Tumbado con Barra Z",
  "description_en": "A lying triceps extension performed with an EZ bar to isolate the triceps through a full range of motion.",
  "description_de": "Ein liegendes Trizepsdrücken mit einer SZ-Stange, das den Trizeps über den vollen Bewegungsumfang isoliert.",
  "description_es": "Una extensión de tríceps tumbado realizada con una barra Z para aislar el tríceps a lo largo de todo el rango de movimiento.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "skull-crusher",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench holding an EZ bar over your chest with a narrow grip.",
    "Lower the bar toward your forehead by bending at the elbows.",
    "Extend your arms back to the start.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf eine Flachbank und halte eine SZ-Stange mit engem Griff über der Brust.",
    "Senke die Stange durch Beugen der Ellbogen in Richtung Stirn.",
    "Strecke die Arme wieder in die Ausgangsposition.",
    "Wiederhole die Bewegung."
  ],
  "instructions_es": [
    "Túmbate en un banco plano sujetando una barra Z sobre el pecho con un agarre estrecho.",
    "Baja la barra hacia la frente flexionando los codos.",
    "Extiende los brazos de vuelta a la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep your upper arms vertical throughout so the triceps do the work.",
    "The EZ bar's angled grip is easier on the wrists than a straight bar.",
    "Lower slowly to protect the elbows."
  ],
  "tips_de": [
    "Halte die Oberarme durchgehend senkrecht, damit der Trizeps die Arbeit übernimmt.",
    "Der abgewinkelte Griff der SZ-Stange ist handgelenkschonender als eine gerade Stange.",
    "Senke langsam ab, um die Ellbogen zu schonen."
  ],
  "tips_es": [
    "Mantén los brazos superiores verticales en todo momento para que trabaje el tríceps.",
    "El agarre angulado de la barra Z es más cómodo para las muñecas que una barra recta.",
    "Baja despacio para proteger los codos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-lying-tricep-extension-start.webp",
      "peak": "images/flat/ez-bar-lying-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-lying-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.