Old School Reverse Extensions

Strengthen your lats and triceps with Old School Reverse Extensions. Lie prone on a bench, holding a barbell, and extend it behind you.

IntermediateLatissimus Dorsi Triceps Brachii Deltoid Posterior Levator Scapulae Pectoralis Major Sternal Head Serratus Anterior Teres Major Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

An exercise that targets the lower back by lifting the upper body from a prone position on a hyperextension bench.

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How to do Old School Reverse Extensions

01
Setup
Lie prone (face down) on a flat bench, ensuring your torso is fully supported. Your feet can be on the floor or supported on the bench.
02
Setup
Hold a barbell with an overhand grip, slightly wider than shoulder-width, with your arms extended straight down towards the floor. The barbell should be just off the floor or lightly resting.
03
Keeping your arms relatively straight with a slight, fixed bend in your elbows, squeeze your lats and triceps to lift the barbell upwards and backwards towards the ceiling.
04
Continue lifting until your arms are roughly parallel to your torso or as high as your flexibility allows, feeling a strong contraction in your upper back and the back of your arms.
05
Slowly and with control, lower the barbell back to the starting position, maintaining tension in your muscles throughout the entire descent. Exhale as you lift and inhale as you lower.

Tips

Focus on initiating the movement by squeezing your lats, imagining you are pulling your shoulder blades together and down, rather than just swinging the weight with your arms.
Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and keep constant tension on the target muscles.
Control the eccentric (lowering) phase of the exercise to maximize muscle engagement and prevent momentum from taking over the movement.
Keep your neck in a neutral position by looking down or slightly forward, avoiding hyperextension that can strain your cervical spine.

Common mistakes

Using momentum to lift the barbell reduces muscle activation; focus on a slow, controlled movement driven by muscle contraction rather than swinging.
Bending your elbows excessively turns this into a triceps extension, reducing lat involvement; keep your arms relatively straight with only a slight, fixed elbow bend.
Arching the lower back excessively puts undue stress on the lumbar spine; engage your core and glutes to keep your body stable and flat on the bench.

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Questions

What muscles does Old School Reverse Extensions work?

Old School Reverse Extensions primarily targets Latissimus Dorsi, Triceps Brachii. Secondary muscles include Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major.

Is Old School Reverse Extensions good for beginners?

Old School Reverse Extensions is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Old School Reverse Extensions?

You need Barbell to perform Old School Reverse Extensions. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Old School Reverse Extensions?

Focus on initiating the movement by squeezing your lats, imagining you are pulling your shoulder blades together and down, rather than just swinging the weight with your arms. Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and keep constant tension on the target muscles. Control the eccentric (lowering) phase of the exercise to maximize muscle engagement and prevent momentum from taking over the movement. Keep your neck in a neutral position by looking down or slightly forward, avoiding hyperextension that can strain your cervical spine.

What are common mistakes when doing Old School Reverse Extensions?

Using momentum to lift the barbell reduces muscle activation; focus on a slow, controlled movement driven by muscle contraction rather than swinging. Bending your elbows excessively turns this into a triceps extension, reducing lat involvement; keep your arms relatively straight with only a slight, fixed elbow bend. Arching the lower back excessively puts undue stress on the lumbar spine; engage your core and glutes to keep your body stable and flat on the bench.