10 Best Ez-bar Lying Cg Triceps Ext Behind-head Alternatives for Travel

The EZ Bar Lying Close Grip Triceps Extension Behind Head is done lying on your back with an EZ bar. Ranked closest by our scoring: the Barbell Lying Close-grip Triceps Extension, the Barbell Lying Extension and the Barbell Lying Close-grip Press. Three harder versions, the EZ Barbell JM Bench Press, the Close-grip Ez-bar Press and the Ez-bar Close-grip Bench Press, are listed below as progressions rather than swaps.

EZ Bar Lying Close Grip Triceps Extension Behind HeadWatch the EZ Bar Lying Close Grip Triceps Extension Behind Head

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the EZ Bar Lying Close Grip Triceps Extension Behind Head

The steps for the EZ Bar Lying Close Grip Triceps Extension Behind Head itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Ez-barbell · Intermediate · Isolation

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best EZ Bar Lying Close Grip Triceps Extension Behind Head Alternatives

10 substitutes, ranked by how closely each one matches the EZ Bar Lying Close Grip Triceps Extension Behind Head on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    1. Barbell Lying Close-grip Triceps Extension

    99% match

    Triceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, then extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Equipment: free weights, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Body position: lying on your back, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
  5. EZ Barbell JM Bench PressPlay demonstration

    Progression

    5. EZ Barbell JM Bench Press

    94% match

    Triceps · Advanced · Compound

    Pick this when you want a harder version that still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Equipment: free weights, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Body position: lying on your back, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
  6. Exercise Ball Supine Triceps ExtensionPlay demonstration

    6. Exercise Ball Supine Triceps Extension

    94% match

    Triceps · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the triceps.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
    3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
    4. Pause for a moment, then raise the dumbbell back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Equipment: free weights, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Body position: lying on your back, the same as the EZ Bar Lying Close Grip Triceps Extension Behind Head
    • Balance: harder to stay steady on than the EZ Bar Lying Close Grip Triceps Extension Behind Head

Why You Might Need an EZ Bar Lying Close Grip Triceps Extension Behind Head Alternative

People swap this exercise for several reasons: limited equipment, wrist or elbow pain from the EZ-bar angle, poor shoulder mobility that limits safe range behind the head, or a desire for easier load progression. Alternatives let you maintain long-head emphasis by keeping the arm overhead or behind the head while reducing shear at the elbow. For example, a seated dumbbell overhead extension keeps the shoulder in a safer plane; cue: keep your upper arms vertical and avoid shoulder drive to target the triceps long head.

How to Choose the Right EZ Bar Lying Close Grip Triceps Extension Behind Head Substitute

Select a substitute based on equipment, joint comfort, and muscle emphasis. If you lack an EZ-bar, use dumbbells or a cable with an overhead attachment to preserve the behind-head stretch. If elbows hurt, choose cable overhead extensions to maintain constant tension while easing peak load; cue: control the eccentric for 2–3 seconds. For strength focus, choose close-grip presses to handle heavier loads while accepting more chest/shoulder involvement.

EZ Bar Lying Close Grip Triceps Extension Behind Head FAQ

What muscles does EZ Bar Lying Close Grip Triceps Extension Behind Head work?

It primarily targets the triceps, especially the long head due to the arm position behind the head, while the lateral and medial heads assist. Maintain stationary upper arms and hinge at the elbow so the triceps, not the shoulders, produce extension.

Can I build muscle without doing EZ Bar Lying Close Grip Triceps Extension Behind Head?

Yes, progressive overload applied through other triceps movements builds size. Use overhead dumbbell or cable extensions, controlled eccentrics, and progressively increase load or volume; cue: fully extend the elbow and pause briefly at lockout to increase time under tension.

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