Triceps
Single Arm Overhead EZ Extension
The Single Arm Overhead EZ Extension is a strength exercise with an EZ bar for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 44%, triceps (lateral head) 21% and triceps (medial head) 17%.
How to do it
- Load an EZ bar lightly and grip it in the middle with your working hand, palm facing forward.
- Press the bar overhead with the bar horizontal and balanced in your hand.
- Bend the elbow to lower the bar behind your head, upper arm pointing up.
- Go down until the forearm passes parallel, keeping the bar level.
- Straighten the elbow to press the bar back overhead.
Tips
- Start very light: balancing the bar in one hand is the limiting factor.
- Squeeze the grip hard so the bar ends do not tip.
Common mistakes
- Letting the bar tilt so one end drops.
- Arching and leaning back to finish the rep.
Muscles worked by the Single Arm Overhead EZ Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Single Arm Overhead EZ Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
Similar exercises
- Kettlebell Tricep Extension
- Overhead Dumbbell Extension
- Overhead Tricep Extension
- Two Arm Dumbbell Overhead Extension
Frequently asked questions
What muscles does the Single Arm Overhead EZ Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Single Arm Overhead EZ Extension good for beginners?
The Single Arm Overhead EZ Extension is rated advanced. If you are new, learn the Single Arm Cuff Tricep Extension first and build up from there.
What is a good alternative to the Single Arm Overhead EZ Extension?
For example the Katana Extension, Single Arm Cuff Tricep Extension and Single Arm Overhead Extension. They train mostly the same muscles, some with different equipment.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.