EZ-Bar Overhead Tricep Extension

Muscles worked by the EZ-Bar Overhead Tricep 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 Overhead Tricep Extension

1. Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends.
2. Arms fully extended, bar above the head.
3. Bend only the elbows to lower the bar behind the head in an arc.
4. Keep the upper arms vertical and close to the head; only the forearms move.
5. Extend the elbows to return the bar overhead.
6. Repeat for the recommended number of repetitions.

Form tips

• If the elbows flare out, drop the load — flared elbows mean shoulders are assisting.
• The deeper the stretch at the bottom, the better the long-head hypertrophy stimulus.
• A seated version is easier on the lower back.

At a glance

EZ-Bar Overhead Tricep Extension in German & Spanish

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

Related exercises

• Barbell Overhead Extension
• Dumbbell Tricep Extension
• Kettlebell Overhead Tricep Extension
• Overhead Tricep Extension
• Seated Dumbbell Tricep Extension
• Single-Arm Dumbbell Overhead Tricep Extension
• TRX Triceps Extension
• Banded Triceps Stretch

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-overhead-extension",
  "name_en": "EZ-Bar Overhead Tricep Extension",
  "name_de": "SZ-Stangen Überkopf-Trizeps-Extension",
  "name_es": "Extensión de Tríceps por Encima de la Cabeza con Barra Z",
  "description_en": "Overhead tricep extension with an EZ-bar — the angled grip is easier on the wrists than a straight bar while keeping the long head under a deep stretch.",
  "description_de": "Überkopf-Trizeps-Extension mit der SZ-Stange – der gewinkelte Griff schont die Handgelenke gegenüber einer geraden Stange und hält den langen Kopf unter tiefer Dehnung.",
  "description_es": "Extensión de tríceps por encima de la cabeza con barra Z — el agarre angulado es más cómodo para las muñecas que una barra recta y mantiene la cabeza larga bajo un estiramiento profundo.",
  "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",
    "push_day"
  ],
  "variation_group": "overhead-tricep-extension",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends.",
    "Arms fully extended, bar above the head.",
    "Bend only the elbows to lower the bar behind the head in an arc.",
    "Keep the upper arms vertical and close to the head; only the forearms move.",
    "Extend the elbows to return the bar overhead.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stehe oder sitze mit der SZ-Stange im Obergriff an den inneren Winkeln über dem Kopf.",
    "Arme vollständig gestreckt, Stange über dem Kopf.",
    "Beuge nur die Ellbogen und senke die Stange im Bogen hinter den Kopf.",
    "Halte die Oberarme senkrecht und nah am Kopf; nur die Unterarme bewegen sich.",
    "Strecke die Ellbogen, um die Stange zurück über den Kopf zu führen.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ponte de pie o siéntate sujetando la barra Z por encima de la cabeza con agarre prono en las curvas internas.",
    "Brazos completamente extendidos con la barra sobre la cabeza.",
    "Dobla solo los codos para bajar la barra detrás de la cabeza en un arco.",
    "Mantén los brazos verticales y cerca de la cabeza; solo los antebrazos se mueven.",
    "Extiende los codos para volver la barra a la posición inicial.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "If the elbows flare out, drop the load — flared elbows mean shoulders are assisting.",
    "The deeper the stretch at the bottom, the better the long-head hypertrophy stimulus.",
    "A seated version is easier on the lower back."
  ],
  "tips_de": [
    "Wenn die Ellbogen ausweichen, das Gewicht reduzieren – ausweichende Ellbogen bedeuten Schulterunterstützung.",
    "Je tiefer die Dehnung unten, desto besser der Hypertrophiereiz des langen Kopfes.",
    "Eine sitzende Ausführung schont den unteren Rücken."
  ],
  "tips_es": [
    "Si los codos se abren hacia afuera, baja el peso — significa que los hombros están ayudando.",
    "Cuanto más profundo sea el estiramiento en la parte inferior, mayor será el estímulo de hipertrofia en la cabeza larga.",
    "La versión sentada es más cómoda para la zona lumbar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-overhead-extension-start.webp",
      "peak": "images/flat/ez-bar-overhead-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-overhead-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.