Tricep Barbell: Use, Exercises, and Benefits for Arm Training

How Do You Use a Tricep Barbell?

The tricep barbell, also known as an EZ curl bar or triceps bar, is a specialized piece of equipment designed to facilitate a neutral or semi-supinated grip, effectively targeting the triceps brachii through various elbow extension exercises while minimizing wrist discomfort.

Understanding the Tricep Barbell

The tricep barbell is characterized by its unique W-shaped or zig-zagged shaft, often featuring multiple knurled grip positions. Unlike a straight barbell, its design allows for a more natural hand and wrist position, particularly beneficial for exercises that involve elbow flexion and extension. This neutral grip (palms facing each other) or semi-supinated grip (palms angled slightly upwards) can alleviate stress on the wrist joints and elbows, making it a preferred tool for many individuals looking to isolate the triceps effectively and comfortably.

Anatomy of the Triceps Brachii

To effectively utilize the tricep barbell, it's crucial to understand the muscle it targets: the triceps brachii. This large muscle on the back of the upper arm consists of three distinct heads:

• Long Head: Originates from the scapula (shoulder blade), making it a bi-articular muscle (crossing both the shoulder and elbow joints). It contributes to both elbow extension and shoulder extension.
• Lateral Head: Originates from the humerus (upper arm bone), primarily responsible for elbow extension.
• Medial Head: Originates from the humerus, deep to the long and lateral heads, and is active in all elbow extension movements.

The neutral grip offered by the tricep barbell can sometimes emphasize the long head of the triceps due to the slightly different angle of pull, though all three heads work synergistically during elbow extension.

Key Exercises Using the Tricep Barbell

The tricep barbell is highly versatile for targeting the triceps. Here are some primary exercises:

Triceps Barbell Skullcrushers (Lying Triceps Extensions)

• Target Muscles: All three heads of the triceps brachii (long head, lateral head, medial head).
• Execution:
  • Lie supine (on your back) on a flat bench, feet flat on the floor for stability.
  • Grasp the tricep barbell with a neutral grip (palms facing each other) or a slightly pronated grip on the inner angled sections, hands shoulder-width apart.
  • Extend your arms straight up, holding the bar directly over your chest, elbows slightly bent but locked. This is your starting position.
  • Slowly lower the barbell towards your forehead or slightly behind your head by flexing only at the elbows. Keep your upper arms relatively stationary and perpendicular to the floor.
  • Feel a stretch in your triceps at the bottom of the movement.
  • Extend your elbows to push the barbell back up to the starting position, squeezing your triceps at the top.
• Common Mistakes:
  • Flaring elbows: Keep elbows tucked in to maximize triceps engagement and reduce shoulder strain.
  • Using momentum: Control the weight throughout the entire range of motion.
  • Lowering too far: Avoid excessive shoulder flexion if it causes discomfort; lower only until a good stretch is felt in the triceps.

Overhead Triceps Extensions (Standing or Seated)

• Target Muscles: Primarily the long head of the triceps, due to the overhead position placing it in a stretched state.
• Execution (Seated):
  • Sit upright on a bench with back support.
  • Grasp the tricep barbell with a neutral grip, hands close together on the inner handles.
  • Press the barbell overhead until your arms are fully extended, but not locked out. This is your starting position.
  • Slowly lower the barbell behind your head by flexing your elbows. Keep your upper arms close to your ears and stationary.
  • Feel a deep stretch in your triceps.
  • Extend your elbows to push the barbell back up to the starting position, squeezing your triceps.
• Common Mistakes:
  • Arching the lower back: Engage your core to maintain a neutral spine, especially when seated or standing.
  • Allowing elbows to flare out: Keep them pointing forward to maintain tension on the triceps.
  • Using a weight that's too heavy: This often leads to excessive shoulder movement and reduced triceps isolation.

Close-Grip Bench Press (with Tricep Barbell)

• Target Muscles: All three heads of the triceps, with significant involvement from the pectoralis major (chest) and anterior deltoids (front shoulders).
• Execution:
  • Lie supine on a flat bench, feet flat on the floor.
  • Grasp the tricep barbell with a neutral grip, hands closer than shoulder-width apart (e.g., on the inner angled sections).
  • Unrack the barbell directly over your chest, arms fully extended.
  • Slowly lower the barbell towards the middle of your chest, keeping your elbows tucked in close to your body.
  • Once the bar lightly touches your chest, press it back up to the starting position by extending your elbows, focusing on driving through your triceps.
• Common Mistakes:
  • Hands too close: Can put undue stress on wrists. Find a comfortable, close grip that allows for elbow tucking.
  • Flaring elbows: This shifts emphasis from triceps to chest and shoulders.
  • Bouncing the bar: Maintain control throughout the movement.

Benefits of Using the Tricep Barbell

• Reduced Wrist and Elbow Strain: The ergonomic design allows for a more natural, neutral grip, which can significantly reduce discomfort for individuals who experience pain with straight bars.
• Enhanced Triceps Isolation: By promoting a more stable and comfortable grip, it allows users to focus more intently on contracting the triceps, potentially leading to better muscle activation.
• Versatility: The tricep barbell can be used for a variety of triceps exercises, as well as biceps exercises (e.g., hammer curls), making it a multi-purpose tool.
• Greater Range of Motion (for some): For exercises like skullcrushers, the angled grips can allow some individuals to achieve a slightly deeper stretch in the triceps.

Safety Considerations and Proper Form

• Warm-Up: Always begin your workout with a general warm-up (5-10 minutes of light cardio) followed by specific warm-up sets with lighter weight to prepare your joints and muscles.
• Controlled Movement: Execute all exercises with a slow, controlled tempo. Avoid using momentum or "bouncing" the weight. The eccentric (lowering) phase should be just as controlled as the concentric (lifting) phase.
• Appropriate Weight: Choose a weight that allows you to complete your desired number of repetitions with perfect form. Sacrificing form for heavier weight increases the risk of injury and reduces effectiveness.
• Core Engagement: Maintain a braced core throughout all movements to protect your spine and provide a stable base.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Minor discomfort is normal, but pain is a warning sign.
• Spotter: For heavier lifts, particularly skullcrushers, consider using a spotter to ensure safety in case of muscle failure.
• Progressive Overload: To continue making progress, gradually increase the weight, repetitions, or sets over time, while always maintaining proper form.

Integrating the Tricep Barbell into Your Routine

The tricep barbell can be incorporated into various workout splits. As an isolation tool, it's often used after compound pressing movements (like bench press or overhead press) to further fatigue the triceps.

• Repetition Ranges: For muscle hypertrophy (growth), aim for 8-15 repetitions per set. For strength, lower repetitions (e.g., 4-6) with heavier weight can be used for movements like close-grip bench press.
• Sets: Typically, 3-4 sets per exercise are recommended.
• Frequency: Triceps can be trained 1-3 times per week, depending on your overall training volume and recovery capacity.

By understanding its unique design, the anatomy of the triceps, and adhering to proper form and safety guidelines, the tricep barbell can be an invaluable tool for developing strong, well-defined triceps.