Seated triceps extension
- Muscle group
- Arms
- Equipment
- EZ curl bar
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Sit on a bench with back support, holding the bar with a narrow grip and your arms extended straight overhead.
- Lower the bar behind your head by bending your elbows, keeping your upper arms stationary and your elbows tucked in.
- Press and raise the bar back to the starting position until your arms are straight, squeezing your triceps at the top.
Tips
- Keep your upper arms vertical and pointed straight up throughout the movement, using them as the fixed axis around which your elbows bend and extend.
- Lower the bar in a controlled arc until you reach a comfortable depth, then press back up smoothly without pausing or rushing through either phase.
- Sit tall against the back support and keep your torso upright so your spine stays in a stable, neutral position throughout each repetition.
Common mistakes
- Allowing the elbows to flare outward as the bar is lowered, rather than keeping them pointed forward and close together.
- Letting the upper arms drift forward or backward during the movement instead of holding them in a fixed vertical position.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
