Old School Reverse Extensions
- Target muscle
- Latissimus Dorsi, Triceps Brachii
- Synergist muscles
- Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major
- Equipment
- Barbell
- Body part
- Back, Upper Arms
- Type
- Strength
Old school reverse extensions are a prone barbell movement that primarily targets the latissimus dorsi and triceps brachii by extending the arms rearward from a face-down position on a bench. The posterior deltoid, teres major, serratus anterior, levator scapulae, and pectoralis major sternal head assist the movement. The exercise is well suited for building lat thickness and overhead triceps strength with a long range of motion.
How to do the Old School Reverse Extensions
- 1Set a flat bench lengthwise and load a barbell on the floor at the foot end. Lie face-down on the bench so your hips are near the end and your torso is fully supported.
- 2Reach down and grasp the barbell with a double-overhand grip, hands roughly shoulder-width apart. Allow your arms to hang straight toward the floor, elbows extended.
- 3Brace your core and press your hips and torso firmly into the bench to create a stable base.
- 4Initiate the movement by driving your elbows back and up, pulling the barbell in an arc from in front of and below the bench toward your hips.
- 5Continue the arc, extending your elbows so the barbell travels behind you and your arms approach parallel with the floor — or as high as your mobility allows without shrugging your shoulders or arching your lower back excessively.
- 6Pause briefly at the top with your lats and triceps contracted.
- 7Lower the barbell back along the same arc under control until your arms are fully extended toward the floor.
- 8Complete all reps before carefully setting the bar down. Step off the bench before adding or removing weight.
Form tips
- Keep your chest pinned to the bench throughout the movement — letting your torso rise turns the exercise into a lower-back exercise and reduces lat tension.
- Think of initiating each rep by pulling your elbows back rather than lifting the bar with your hands; this keeps the lats engaged from the start.
- Move through a smooth, controlled arc rather than jerking the weight — momentum removes tension from the lats and triceps and increases shoulder stress.
- Because the barbell is below the bench at the start, have a training partner stand at the end of the bench to hand you the bar and take it back at the end of the set, especially when using heavier loads.
- Choose a bench height that lets your arms hang freely without the barbell contacting the floor at the bottom of the arc.
Common mistakes
- Letting the torso rise off the bench at the top of the rep, which shifts load to the lower back and reduces lat involvement.
- Using a swinging or jerking motion to get the bar moving, which offloads the target muscles and risks shoulder injury.
- Bending the elbows prematurely instead of keeping them extended through the pull, which turns the movement into a row and reduces triceps work.
- Gripping too wide, which limits the range of motion at the shoulder and reduces lat stretch at the bottom.
- Using a load that is too heavy to control on the descent, causing the bar to drop and jerk the shoulder joint at full extension.
Frequently asked questions
What muscles do old school reverse extensions work?
The primary muscles are the latissimus dorsi and triceps brachii. The posterior deltoid, teres major, serratus anterior, levator scapulae, and pectoralis major sternal head assist the movement.
How is this exercise different from a barbell pullover?
A standard barbell pullover is performed lying on your back with the weight moving over your chest. Old school reverse extensions are performed face-down, so gravity and the range of motion place a different stretch on the lats and require the triceps to extend the elbow at the top of each rep.
Should I keep my elbows locked or allow a slight bend?
Keep the elbows as extended as comfortable throughout to maximize triceps involvement. A very slight natural bend is acceptable, but avoid actively bending at the elbow on the way up, which shifts the exercise toward a row pattern.
What bench height works best for this exercise?
The bench should be high enough that the barbell clears the floor at full arm extension so you get the complete range of motion. A standard flat bench is typically sufficient, but an adjustable bench raised a few inches can help if you have long arms.
