Why use an SZ-Bar instead of a straight barbell?

The angled grip of the SZ-Bar reduces strain on the wrists and elbows, allowing for a more natural hand position during overhead movements.

Is this exercise safe for people with shoulder issues?

If you have limited shoulder mobility, the overhead position may cause discomfort. It is best to start with a light weight or consult a professional to ensure your form is correct.

How does this target the Trapezius?

While the triceps do the pushing, the trapezius muscles act as stabilizers to hold the weight overhead and maintain shoulder blade positioning.

SZ-Bar Overhead Triceps Extension Guide

Master the SZ-Bar overhead triceps extension. Learn proper form, avoid common mistakes, and build upper body strength with our expert guide.

How to Perform

Stand with feet shoulder-width apart and grip the SZ-Bar on the inner serrated curves with an overhand grip.
Lift the bar directly over your head until your arms are fully extended, keeping your elbows tucked close to your ears.
Slowly lower the bar behind your head by bending only at the elbows until your forearms touch your biceps.
Pause for a second at the bottom of the movement to feel the stretch in your triceps and upper back.
Press the bar back up to the starting position by extending your elbows, focusing on keeping your upper arms stationary.
Engage your core and maintain a neutral spine throughout the entire range of motion.

Common Mistakes

Flaring the elbows out to the sides
Arching the lower back to compensate for heavy weight
Using momentum or swinging the body to lift the bar
Restricting the range of motion by not lowering the bar fully

Muscles Worked

Primary movers

Triceps

Stabilizers

Trapezius
Forearms
Core

Related Guides

Triceps · Back