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Old School Reverse Extensions

Step by step instructions, muscle activation and variants for the Old School Reverse Extensions.

MediumTricepsMiddle back

About this exercise

Old School Reverse Extensions are a classic bodybuilding triceps exercise performed lying on a flat bench with a reverse (overhand) grip on a barbell. This grip variation shifts emphasis to the lateral head of the triceps and is a staple of traditional arm training routines.

How to Perform

  • Lie on a flat bench holding a barbell with an overhand (pronated) grip, hands shoulder-width apart
  • Position the bar above your chest with arms fully extended
  • Slowly lower the bar toward your forehead or just above it by bending only at the elbows
  • Keep your upper arms stationary and perpendicular to the floor throughout the movement
  • Extend your elbows to press the bar back to the starting position, fully contracting the triceps
  • Avoid flaring the elbows outward; keep them pointing toward the ceiling

Muscle Activation

Primary
TricepsMiddle back
Secondary
Rear shouldersMiddle chestTrapezius

About the Old School Reverse Extensions

The Old School Reverse Extensions is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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