Old School Reverse Extensions

Muscles worked

Setup

1. Lie flat on a bench with your head positioned near the very edge.
2. Grasp the barbell with a shoulder-width overhand grip, arms extended directly over your chest.
3. Plant your feet firmly on the floor to stabilize your torso and press your lower back into the bench.

How to do it

1. Inhale and slowly lower the barbell in a semi-circular arc behind your head, keeping a slight, fixed bend in your elbows.
2. Lower the weight until you feel a deep stretch in your lats and chest, ensuring the bar stays controlled.
3. Exhale as you pull the bar back toward the starting position, focusing on driving through the lats and then extending the elbows to engage the triceps.
4. Maintain a controlled 3-0-1-0 tempo, emphasizing the eccentric lowering phase.

Form checklist

• Keep your elbows tucked in toward your midline; do not let them flare out.
• Avoid arching your lower back excessively as the weight moves behind your head.
• Ensure the movement follows a smooth arc rather than a vertical press.
• Keep your neck neutral and ensure your head is fully supported on the bench.

Pro tips

• At the bottom of the movement, focus on 'reaching' the bar away from your body to maximize lat and serratus recruitment.
• Initiate the return pull by driving your elbows toward your hips to ensure the lats do the initial work before the triceps kick in.

Make it harder

• Perform the exercise lying perpendicular across the bench (cross-bench) to allow your hips to drop slightly, increasing the stretch on the anterior chain.
• Incorporate a 2-second isometric pause at the bottom of the stretch to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the old school reverse extensions work?

The old school reverse extensions primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors and quadriceps as secondary muscles.

What equipment do you need for the old school reverse extensions?

The old school reverse extensions uses barbell and weight plate.

Is the old school reverse extensions good for beginners?

The old school reverse extensions is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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