Arms
The main muscle group listed for this exercise.
Exercise guide
Decline EZ Bar Triceps Extension
Decline EZ Bar Triceps Extension is a beginner-friendly arm exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Decline EZ Bar Triceps Extension
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Standing Overhead Barbell Triceps Extension
Standing Overhead Barbell Triceps Extension is a beginner-friendly arm exercise performed with a barbell.
View exerciseCable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension is a beginner-friendly arm exercise performed with a cable station.
View exerciseDecline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
View exerciseIncline Barbell Triceps Extension
Incline Barbell Triceps Extension is an intermediate-level arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Decline EZ Bar Triceps Extension.
What muscles does Decline EZ Bar Triceps Extension work?
Decline EZ Bar Triceps Extension primarily trains the arms.
Is Decline EZ Bar Triceps Extension beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Decline EZ Bar Triceps Extension?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.