# Cable Overhead Triceps Extension (EZ Bar)

A cable isolation exercise for the triceps, performed overhead facing away from the machine with an EZ bar attachment. The overhead position stretches the long head of the triceps, and the fixed bar keeps both hands at a narrow grip.

- Beginner · Isolation
- Equipment: Cable machine, Wide Bar
- HD video: https://media.seto.fit/exercises/cable-triceps-overhead-extension-ez-bar/video/male.mp4
- HTML: https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Forearms: 3/10

## How to do the Cable Overhead Triceps Extension (EZ Bar)

1. Stand facing away from the cable machine, staggered stance.
2. Hold the bar behind your head, elbows bent and raised.
3. Straighten your arms overhead, upper arms staying beside your head.
4. Slowly lower the bar behind your head to a full stretch.

### Full technique — 7 steps

1. Attach an EZ bar to a high pulley and stand facing away from the machine.
2. Step forward into a staggered stance and hold the bar behind your head with a narrow grip.
3. Set your upper arms beside your head with elbows bent and pointing mostly forward.
4. Tighten your stomach and keep your ribs down without arching your lower back.
5. Extend your elbows until your arms are straight overhead while keeping your upper arms in place.
6. Bend your elbows and lower the bar behind your head until you feel a full triceps stretch.
7. Keep the cable tight between reps and repeat from the stretched position.

## Common mistakes

- Arching the lower back
- Turning it into a press
- Elbows flaring out wide
- Cutting the bottom range short
- Stopping short of full extension

## Form cues

- Keep upper arms fixed
- Elbows point forward
- Straighten fully overhead
- Split stance for balance
- Keep wrists straight

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/), [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/)
- **Resistance bands**: [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/), [Single Arm Overhead Resistance Band Triceps Extension](https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)
- **No equipment**: [EZ Bar Overhead Triceps Extension](https://seto.fit/exercises/ez-bar-overhead-triceps-extension/), [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Triceps Pushdown (Rope)](https://seto.fit/exercises/triceps-pushdown-rope/) — Beginner
- **This exercise: Cable Overhead Triceps Extension (EZ Bar) — Beginner**
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Cable Overhead Triceps Extension (EZ Bar) work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Forearms 3/10.

### When should I do the Cable Overhead Triceps Extension (EZ Bar) in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Overhead Triceps Extension (EZ Bar)?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Overhead Triceps Extension (EZ Bar)?

Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.

### What is an easier version of the Cable Overhead Triceps Extension (EZ Bar)?

Triceps Pushdown (Rope) (Beginner).

### What is a harder version of the Cable Overhead Triceps Extension (EZ Bar)?

Barbell Skull Crusher (Intermediate), Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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