EZ curl bar tricep training produces real tricep development through compound and isolation work that hits all three tricep heads (long, lateral, medial) under varied loading angles. The format works particularly well for tricep training because the EZ curl bar’s angled grip reduces wrist strain compared to straight-bar versions, which means lifters can train triceps with heavier weights and longer durations without wrist discomfort. The EZ bar is also more accessible than dumbbells for compound tricep work (close-grip bench press, JM press) and enables exercises (anti-gravity press, California skullcrusher) that traditional barbell or dumbbell training rarely produces. Most lifters who consistently train EZ-bar triceps 1 to 2 times per week see measurable tricep strength and muscle development within 6 to 10 weeks. The combination of compound and isolation work, plus varied angles (seated, standing, incline, decline, close-grip pressing) produces broader tricep development than single-modality training.
Below are ten effective EZ curl bar tricep exercises that cover overhead extension work (seated triceps extension, French press, incline extension), skullcrusher variations (California skullcrusher, JM bench press), close-grip pressing (close-grip bench press, decline close-grip face press, close-grip shoulder press), advanced variations (anti-gravity press), and combined tricep-and-shoulder work (standing overhead press). Together they form a complete EZ-bar tricep training program that hits every tricep head from multiple angles. A 30 to 40-minute session pulled from this list produces strong combined tricep development.
EZ Barbell Seated Triceps Extension
The EZ Barbell Seated Triceps Extension sits on a bench and holds an EZ curl bar overhead with both hands, then lowers the bar behind the head by bending at the elbows. The pattern produces direct tricep loading through pure elbow extension with the EZ bar reducing wrist strain.
For EZ curl bar tricep training, the seated triceps extension is the foundational tricep exercise. The EZ bar grip reduces wrist strain compared to straight-bar versions while producing strong tricep loading. Run it for 4 sets of 8 to 12 reps as primary heavy tricep work in any EZ-bar tricep session.
Sit on a bench with feet planted firmly on the floor and back support if available. Hold an EZ curl bar overhead with both hands using the angled grips (palms facing slightly inward). Lower the bar behind the head by bending at the elbows while keeping the upper arms vertical and stationary. Press back to lockout overhead by extending through the triceps. Maintain locked upper arm position throughout.
EZ Barbell Incline Triceps Extension
The EZ Barbell Incline Triceps Extension performs tricep extension motion lying on an inclined bench, with the EZ bar lowered toward the head. The incline angle produces unique tricep loading that emphasizes different fiber recruitment than flat or seated versions.
For EZ curl bar tricep training, the incline tricep extension produces varied tricep loading from a different angle than seated or lying versions. The pattern hits the triceps through the unique incline-bench position. Run it for 3 sets of 8 to 12 reps as varied tricep work.
Set up an adjustable bench at 30 to 45 degrees and lie back with feet planted. Hold an EZ curl bar overhead with both hands using angled grips. Lower the bar toward the forehead by bending at the elbows while keeping the upper arms angled toward the head (rather than vertical). Press back to extension by extending through the triceps. Maintain consistent upper arm position throughout.
EZ Bar California Skullcrusher
The EZ Bar California Skullcrusher performs skullcrusher motion lying on a flat bench, with the EZ bar lowered toward the forehead and then pulled back over the head before pressing back up. The added pull-back motion increases range of motion and tricep stretch.
For EZ curl bar tricep training, the California skullcrusher produces stronger tricep loading through the increased range of motion. The pattern hits the triceps through deeper stretch loading than standard skullcrushers. Run it for 3 sets of 8 to 10 reps as advanced tricep work.
Lie flat on a bench with feet planted firmly. Hold an EZ curl bar above the chest with arms extended (palms facing each other). Lower the bar toward the forehead by bending at the elbows. At the bottom, pull the bar back over the head (toward the floor behind the bench) for additional stretch. Reverse the motion: pull the bar back to the start position by extending the triceps and arms. The combined motion increases stretch loading.
EZ Bar Standing French Press
The EZ Bar Standing French Press stands holding an EZ curl bar overhead and lowers it behind the head by bending at the elbows. The standing position requires additional core stabilization compared to seated versions.
For EZ curl bar tricep training, the standing French press produces direct tricep loading combined with core stabilization demand. The pattern hits the triceps through pure elbow extension while the body maintains upright posture. Run it for 3 sets of 8 to 12 reps as combined tricep and core work.
Stand tall with feet shoulder-width and an EZ curl bar held overhead with both hands using angled grips. Engage the core to maintain upright posture. Lower the bar behind the head by bending at the elbows while keeping the upper arms vertical and stationary. Press back to extension overhead by extending through the triceps. Maintain locked upper arm position throughout.
Ez-bar Close Grip Bench Press
The EZ Bar Close Grip Bench Press performs bench press motion with hands close together on the EZ curl bar, emphasizing the triceps over the chest. The close grip and EZ bar shape reduces wrist strain compared to straight-bar versions.
For EZ curl bar tricep training, the close-grip bench press produces strong heavy compound tricep loading. The pattern hits the triceps as the primary mover through close-grip pressing. Run it for 4 sets of 6 to 10 reps as primary heavy tricep work in any EZ-bar tricep session.
Lie flat on a bench with feet planted firmly. Grip an EZ curl bar with hands close together (about 6 to 12 inches apart) using the inner angled grips. Unrack the bar and hold it over the chest with arms extended. Lower the bar to the lower chest under control while keeping the elbows tucked at the sides (rather than flared). Press back to lockout by driving through the triceps and chest.
EZ Barbell Anti Gravity Press
The EZ Barbell Anti Gravity Press performs an unconventional pressing motion with the EZ bar held in a unique position to challenge the triceps and shoulders simultaneously. The pattern produces combined tricep, shoulder, and core loading.
For EZ curl bar tricep training, the anti gravity press provides combined tricep and shoulder loading through the unique pressing pattern. The pattern hits the triceps through varied pressing motion. Run it for 3 sets of 8 to 12 reps as combined tricep and shoulder work.
Stand or sit holding an EZ curl bar in front of the body at chest level. Press the bar up and slightly forward in a controlled arc that combines vertical and horizontal pressing components. Maintain tight upper-body position throughout. Lower under control to the start. The unique angle produces combined tricep and shoulder loading.
EZ Barbell JM Bench Press
The EZ Barbell JM Bench Press combines a bench press with a skullcrusher motion, lowering the EZ bar toward the upper chest with a hybrid technique that emphasizes the triceps. The pattern produces unique combined tricep and pressing loading.
For EZ curl bar tricep training, the JM bench press is one of the most effective compound tricep exercises that exists. The hybrid motion produces unique tricep development through combined pressing and skullcrusher loading. Run it for 3 to 4 sets of 6 to 8 reps as advanced compound tricep work.
Lie flat on a bench with feet planted firmly. Hold an EZ curl bar above the chest with hands close together. Lower the bar toward the upper chest using a hybrid technique: the elbows travel down (skullcrusher motion) while the bar lowers toward the chest (bench press motion). Press back to lockout by extending the triceps. The combined motion produces unique tricep loading throughout.
EZ Barbell Decline Close Grip Face Press
The EZ Barbell Decline Close Grip Face Press performs pressing motion on a decline bench with the EZ bar pressed toward the face. The combination of decline angle and face-press direction emphasizes tricep development.
For EZ curl bar tricep training, the decline close-grip face press produces unique tricep loading through the combined decline angle and face-press direction. The pattern hits the triceps through varied compound pressing. Run it for 3 sets of 8 to 12 reps as varied tricep work.
Set up a decline bench. Lie back with the head lower than the hips and feet anchored. Hold an EZ curl bar with hands close together (palms facing each other). Press the bar away from the face (toward the ceiling at a slight angle away from the head). Lower under control toward the face by bending at the elbows. The decline angle and face-press direction produce unique tricep loading.
EZ Bar Seated Close Grip Shoulder Press
The EZ Bar Seated Close Grip Shoulder Press sits on a bench and presses an EZ curl bar overhead with hands close together. The close grip emphasizes the triceps in addition to the front delts during the overhead press.
For EZ curl bar tricep training, the close-grip shoulder press produces combined tricep and shoulder loading through close-grip overhead pressing. The pattern hits the triceps as a primary contributor to overhead press lockout. Run it for 3 sets of 8 to 10 reps as combined tricep and shoulder work.
Sit on a bench with feet planted firmly and back support if available. Hold an EZ curl bar at shoulder height with hands close together using the angled grips. Press the bar overhead by extending the arms while engaging the triceps and shoulders. Lower under control to shoulder height. The close grip emphasizes tricep involvement throughout.
Ez Bar Standing Overhead Press
The EZ Bar Standing Overhead Press performs standing overhead press motion with an EZ curl bar. The standing position requires core stabilization while the EZ bar grip reduces wrist strain compared to straight-bar versions.
For EZ curl bar tricep training that includes shoulder work, the standing overhead press produces strong combined tricep, shoulder, and core loading. The pattern hits the triceps as a contributor to overhead press lockout. Run it for 3 sets of 8 to 10 reps as combined tricep, shoulder, and core work.
Stand tall with feet shoulder-width. Hold an EZ curl bar at shoulder height with hands at the angled grips. Press the bar overhead by extending the arms while engaging the triceps and shoulders. Lower under control to shoulder height. Maintain upright posture throughout.
How To Program These Workouts
A productive EZ curl bar tricep session pulls 5 to 7 exercises from the list above. A balanced session includes one heavy compound (close-grip bench press), one secondary compound (JM bench press or close-grip shoulder press), one overhead extension exercise (seated triceps extension or French press), one skullcrusher variation (California skullcrusher), and one varied isolation exercise (incline extension or decline face press). Run heavy compound work for 4 sets of 6 to 10 reps; secondary compound work for 3 to 4 sets of 8 to 10 reps; isolation extension work for 3 sets of 8 to 12 reps. Total session covers 17 to 22 working sets focused on tricep development.
Train EZ curl bar tricep sessions 1 to 2 times per week as part of broader arm or push-day programming. The triceps recover within 48 to 72 hours of moderate training. Most successful programs include 1 to 2 weekly dedicated tricep sessions plus incidental tricep loading from heavy bench press, dips, and overhead press during chest and shoulder days. The format works particularly well as the second half of an arm day (after biceps), as the latter portion of a push day, or as a dedicated specialization session for lifters with weak triceps.
For broader arm and tricep programming, see our best tricep exercises and how to build bigger arms. For specific tricep work, see our best dumbbell tricep workouts.
Final Thoughts
The best EZ curl bar tricep workouts deliver real tricep development through compound and isolation work that hits all three tricep heads under varied loading angles. The combination of overhead extension work, skullcrusher variations, close-grip pressing, and combined tricep-and-shoulder exercises covers every major tricep function and produces broader development than single-modality tricep training. For lifters who want measurable tricep size and strength gains, want to reduce wrist strain compared to straight-bar tricep work, or want varied stimulus to break through plateaus, dedicated EZ curl bar tricep training is one of the most effective options available.
Stay focused on locked upper arm position during isolation work. The most common EZ curl bar tricep training mistake is letting the upper arms drift forward or up during overhead extensions and skullcrushers, which transfers loading from the triceps to the shoulders and reduces the tricep-development stimulus. The fix: keep the upper arms locked in position throughout every isolation rep, with elbows pinned in place. Quality reps with strict elbow position produce stronger tricep development than higher rep counts with sloppy form. The triceps respond strongly to focused loading at the elbow joint.
Frequently Asked Questions
Why use an EZ curl bar for triceps?
The EZ curl bar’s angled grip reduces wrist strain compared to straight-bar versions, which means lifters can train triceps with heavier weights and longer durations without wrist discomfort. The angled grip also enables natural arm positioning during overhead extensions, skullcrushers, and close-grip pressing. Most lifters with wrist sensitivity or those wanting to handle heavier weights on tricep work benefit significantly from EZ-bar variations over straight-bar versions.
How often should I train triceps with EZ bar?
One to two times per week works for most lifters. The triceps recover within 48 to 72 hours of moderate training. Most successful programs include 1 to 2 weekly dedicated tricep sessions plus incidental tricep loading from heavy bench press, dips, and overhead press. Daily tricep training typically produces accumulated fatigue without proportional gains.
EZ bar or dumbbells for triceps?
Different equipment serves different goals. EZ bar tricep training enables heavier compound loading (close-grip bench press, JM press) and bilateral overhead work with reduced wrist strain. Dumbbells enable unilateral work (one-arm extension), greater range of motion, and address strength imbalances. Most successful tricep programs include both: EZ bar for heavy compound and bilateral isolation work, plus dumbbells for unilateral variations and varied stimulus.
How long should EZ-bar tricep workouts be?
Thirty to forty minutes per session works for most lifters. The format includes 5 to 7 exercises across compound and isolation work, which requires 30 to 40 minutes for proper sets and rest. Shorter sessions (15 to 20 minutes) work well as tricep work added at the end of arm days; longer sessions (45+ minutes) typically produce diminishing returns through accumulated fatigue.
Is JM press effective for triceps?
Yes very effectively. The JM press combines bench press and skullcrusher motions to produce unique compound tricep loading that traditional skullcrushers or close-grip bench press alone don’t replicate. The pattern is one of the most effective heavy tricep exercises available, particularly for building tricep mass and strength. Most successful tricep programs include the JM press as primary heavy work, performed for 3 to 4 sets of 6 to 8 reps with progressive overload over time.
