Smart Workout Diary

Barbell Reverse Grip Tricep Extension

The barbell reverse grip triceps extension is an overhead elbow-extension exercise performed with an underhand grip on a barbell. It primarily trains the triceps while demanding controlled shoulder positioning and wrist stability. It supports upper-arm strength and triceps muscle development.

Demonstration

Barbell Reverse Grip Tricep Extension — demonstration 1
Barbell Reverse Grip Tricep Extension — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a light barbell with an underhand grip, hands about shoulder-width apart.
  2. Start position: Press the bar overhead with arms nearly straight. Brace your abdomen, keep your ribs down, and point your elbows generally forward.
  3. Lower: Inhale and bend only your elbows to lower the bar slowly behind your head. Keep your upper arms as still as possible and avoid flaring the ribs or arching the lower back.
  4. Extend: Exhale and straighten your elbows to return the bar overhead, contracting the triceps without forcefully locking the elbows. Use a load you can control and stop if the grip causes wrist, elbow, or shoulder discomfort.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Start light: The underhand grip can place the wrists in a demanding position; build load only when the movement is comfortable and steady.
  2. Keep the torso stacked: Squeeze the glutes and brace the abdomen rather than leaning back to finish a repetition.
  3. Control the range: Lower only as far as you can without losing elbow position or feeling joint discomfort, then use a smooth, controlled extension.
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