How to do the Cable Overhead Triceps Extension (EZ Bar)
- Stand facing away from the cable machine, staggered stance.
- Hold the bar behind your head, elbows bent and raised.
- Straighten your arms overhead, upper arms staying beside your head.
- Slowly lower the bar behind your head to a full stretch.
Full technique — 7 steps
- Attach an EZ bar to a high pulley and stand facing away from the machine.
- Step forward into a staggered stance and hold the bar behind your head with a narrow grip.
- Set your upper arms beside your head with elbows bent and pointing mostly forward.
- Tighten your stomach and keep your ribs down without arching your lower back.
- Extend your elbows until your arms are straight overhead while keeping your upper arms in place.
- Bend your elbows and lower the bar behind your head until you feel a full triceps stretch.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Incline Dumbbell Overhead Triceps Extension Harder
- Dumbbell Floor Skull Crusher Same level
Resistance bands
Kettlebell
- Kettlebell Overhead Triceps Extension Same level
- Kettlebell Skull Crusher Harder
No equipment
- EZ Bar Overhead Triceps Extension Same level
- Kneeling Bodyweight Triceps Extension Same level
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)
- This exercise Cable Overhead Triceps Extension (EZ Bar)
- Harder Barbell Skull Crusher
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Triceps Pushdown (Rope).
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).
