Smart Workout Diary

Barbell Supine Reverse Extension

The barbell supine reverse extension is a lying triceps exercise performed on a flat bench. You bend the elbows to lower a barbell in a controlled arc behind the head, then extend the elbows to return it above the chest. It primarily develops the triceps and supports upper-body pressing strength.

Demonstration

Barbell Supine Reverse Extension — demonstration 1
Barbell Supine Reverse Extension — demonstration 2

Instructions

  1. Set up a flat bench and lie on your back with your head supported. Hold a barbell above your chest with a secure, shoulder-width grip and straight wrists.
  2. Start with the elbows vertical and keep your upper arms mostly still. Brace your abdomen and keep both feet firmly on the floor.
  3. Lower the bar slowly by bending only at the elbows, guiding it in an arc behind your head. Keep the movement controlled and do not allow the elbows to flare excessively.
  4. Extend the elbows to raise the bar back to the starting position above the chest, contracting the triceps without forcefully locking the elbows.
  5. Finish safely by returning the bar to a rack or receiving assistance when using a challenging load; do not attempt to sit up while holding the bar overhead.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. This movement can place the bar close to the head; prioritize smooth control over weight.
  2. Keep the upper arms steady. Excessive shoulder movement shifts work away from the triceps.
  3. Control the bottom position. Use only a pain-free range of motion and avoid bouncing the bar out of the stretched position.
Exercise library