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Upper Arms · Cable
Cable Triceps Overhead Extension (Ez Bar)
Cable Triceps Overhead Extension (Ez Bar) is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Cable Triceps Overhead Extension (Ez Bar)
- Attach an EZ bar to the high pulley of a cable machine. Stand with your back facing the machine, feet shoulder-width apart, and grasp the EZ bar with both hands, palms facing up.
- Step forward slightly to create tension in the cable and position your feet in a staggered stance for stability. Extend your arms straight up above your head, keeping your elbows close to your ears.
- Lower the EZ bar behind your head by bending your elbows, keeping your upper arms stationary.
- Extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you extend your arms and inhale as you lower the EZ bar.
- Keep your elbows close to your ears and stationary throughout the exercise.
- Focus on squeezing your triceps at the top of the movement.
Cable Triceps Overhead Extension (Ez Bar) alternatives
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Cable Triceps Overhead Extension (Ez Bar) FAQ
What muscles does Cable Triceps Overhead Extension (Ez Bar) work?
Cable Triceps Overhead Extension (Ez Bar) mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Cable Triceps Overhead Extension (Ez Bar)?
You need a cable.
How many sets and reps of Cable Triceps Overhead Extension (Ez Bar) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Triceps Overhead Extension (Ez Bar) good for beginners?
Yes. Cable Triceps Overhead Extension (Ez Bar) is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Cable Triceps Overhead Extension (Ez Bar) burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Triceps Overhead Extension (Ez Bar)?
Other exercises for the triceps include Bodyweight Overhead Triceps Extension, Barbell Standing Overhead Triceps Extension, Bodyweight Triceps Extension and Dumbbell Lying Triceps Extension.
For developers
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