Regular tricep workouts can be effective but can be uncomfortable on your wrists. In that case, there EZ curl bar tricep exercises can help.
EZ curl bar workouts can offer you impressive benefits for many muscles but what are some EZ curl bar exercises you can do for stronger triceps?
An EZ curl bar is a bar with a curved handle that can hold weight plates. It is not the most popular piece of gym equipment but it can definitely allow you to do certain exercises with less wrist pain.
This fact is especially helpful in tricep exercises where something like a straight barbell can be uncomfortable in this area.
Something to note is that these EZ curl bar exercises engage your triceps in different ways. For optimal tricep growth and strength, it may be worth it to implement multiple of these in your workout routine.
1. EZ curl bar skull crusher
For skull crushers, you will need an EZ curl bar with your desired weights and preferably a weight bench. In theory, you could also do this exercise on the ground.
Take the following steps to do a skull crusher on a weight bench:
- Lie on the weight bench with an EZ curl bar in your hands. Hold it with an overhanded grip. Your upper arms should lean slightly more back than vertically and your lower arms with the EZ curl bar can hang down behind your head.
- Slowly raise the EZ curl bar by stretching your arms until your arms are fully stretched. Keep your wrists fixed and your body and upper arms in the same position throughout the exercise.
- Lower the EZ curl bar back into starting position in a controlled motion.
Because you are lying down on a weight bench it becomes harder to use the rest of your body during the exercise. This can lead to more focus on your tricep muscles and in turn more strength and muscle mass.
Another name for the skull crusher is the lying tricep extension. The alternative name for this exercise is not only meant as a joke.
When first trying skull crushers you don’t want to be too optimistic about your capabilities due to the position of the EZ curl bar. Start with no weights or the EZ curl bar only and build up from there.
The theme of this list is an EZ curl bar but you can also give skull crushers a try with a barbell, dumbbells, kettlebells, or a cable machine.
2. Standing overhead EZ curl bar tricep extensions
The first option is a relatively simple exercise to train your triceps with only an EZ curl bar. Take the following steps to do an overhead tricep extension:
- Stand up straight with a good posture. Keep your arms straight up with an EZ curl bar in your hands with your hand palms facing forward. Keep your wrists fixed throughout the exercise.
- Slowly lower the EZ curl bar behind your head by folding your arm at the elbow as far as comfortable. Keep your upper arms pointing up and close to your body throughout the exercise.
- Raise the EZ curl bar again in a controlled motion into the starting position.
Similar to some of the other tricep exercises on this list you want to be careful about adding too much weight too fast due to the position of the EZ curl bar.
Start with no weights or the EZ curl bar only and build up from there to avoid any accidents.
3. Close grip EZ curl bar bench press
The bench press is one of the most popular weight lifting exercises.
For this exercise, you will also need a weight bench, preferably a flat one if you want to work out your triceps, with an EZ curl bar rack if you have one or help from a spotter (1).
In theory, you can also give this exercise a try by yourself since the weight for tricep muscles is generally on the lighter end. Take the following steps to do a close grip bench press:
- Sit on the end of a weight bench with an EZ curl bar with your desired weight in your hands with an overhanded grip. To get in position you can let the EZ curl bar rest on your thighs.
- Use your legs to kick up the EZ curl bar and lie down on the bench at the same time. Keep your arms slightly less than stretched and pointing up. Keep your hands closer to each other for more tricep engagement.
- Slowly lower the EZ curl bar to your chest. Your upper arms should be at an angle of about 45 degrees to your sides.
- Push the EZ curl bar back up in the position of step 2 in a controlled motion.
Doing the bench press with different hand positions will influence what muscles you mainly target. By doing the bench press with your hands close to each other you focus more on your tricep muscles.
Keep in mind that doing a close grip bench is generally more difficult than a regular grip bench press with the same weight.
Adjust how much weight you use accordingly. It may be smart to ask someone to spot you for your first few attempts.
4. Seated overhead EZ curl bar tricep extensions
For this next exercise you need a sturdy object to sit on. Something like a weight bench is ideal. Take the following steps to do a seated overhead tricep extension on a weight bench:
- Sit down on the weight bench with a good posture. Keep your arms straight up with an EZ curl bar in your hands with your hand palms facing forward. Keep your wrists straight throughout the exercise.
- Slowly lower the EZ curl bar behind your head by folding your arm at the elbow as far as comfortable. Keep your upper arms pointing up and close to your body throughout the exercise.
- Raise the EZ curl bar again in a controlled motion into the starting position.
It becomes harder to use the rest of your body to lift the EZ curl bar with the seated variation of the overhead tricep extension.
This can lead to more focus on your tricep muscles and in turn more and faster muscle gains.
