Lying Barbell Reverse Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Barbell Reverse Extension is an exercise primarily designed to target the triceps, focusing on building strength and definition in this muscle group. To perform the exercise, you'll need a barbell and a flat bench. Lying on the bench with the barbell in hand, you extend your arms overhead and then bend at the elbows to lower the barbell behind your head. By extending your arms back to the starting position, the triceps are fully engaged, helping to improve both strength and muscle tone. This exercise isolates the triceps without involving secondary muscle groups, making it an effective movement for targeting and developing the upper arms.
How to Perform
Start by sitting on the edge of a flat bench, holding the barbell (or EZ-bar) on your thighs.
With your palms facing down, grip the barbell with both hands about 8-12 inches apart.
Lean back onto the bench, extending your arms straight overhead. Your arms should be nearly parallel to the floor, with the bar positioned above your chest.
Maintain a stable position with your elbows and upper arms, and slowly lower the barbell behind your head in a controlled motion.
Without pausing, reverse the movement by extending your arms back to the starting position, fully engaging your triceps.
Repeat the movement for the desired number of repetitions, ensuring controlled form throughout each rep.
Tips
Avoid pausing when your arms are bent at the bottom of the movement, as this could cause unnecessary rest in the middle of the exercise.
Ensure the movement flows smoothly, maintaining control of the weight throughout the entire set.
Keep your elbows and upper arms stationary, not allowing them to move during the exercise.
Start with a light weight to ensure proper form and prevent strain on your muscles while you get accustomed to the movement.
How Not to Perform
Avoid Swinging the Weight: Do not use momentum to lower or raise the barbell. Swinging the weight or jerking your body will shift the focus away from the triceps and increase the risk of shoulder strain or injury. Keep the movement slow and controlled.
Don’t Allow Elbow Movement: Keep your elbows and upper arms stationary throughout the exercise. Avoid letting your elbows flare out or move excessively, as this reduces the triceps' involvement and can strain your joints.
Don’t Lower the Bar Too Quickly: Avoid rushing through the lowering phase. Lowering the barbell too quickly can reduce the time your triceps spend under tension, making the exercise less effective and possibly causing shoulder discomfort.
Don’t Overstretch Your Arms: Don’t lower the barbell too far behind your head. This can put excessive strain on your shoulders and elbows. Stop the motion when you feel a deep stretch in your triceps but without compromising your form or joint integrity.
Avoid Lifting Too Heavy: Don’t use a weight that’s too heavy, especially if you're new to the exercise. A heavy load can cause you to lose control, and you may not be able to maintain proper form, increasing the risk of injury.
Don’t Let Your Upper Back Lift Off the Bench: Keep your upper back flat against the bench. Lifting your back can cause instability, waste energy, and reduce the effectiveness of the exercise by engaging other muscles.
Don’t Let Your Wrists Bend: Ensure your wrists stay straight and aligned with your forearms. Bending your wrists excessively can cause discomfort and reduce the power transferred to your triceps.
Avoid Arching Your Lower Back: Maintain a neutral spine position throughout the movement. Arching your lower back can strain your lower spine and lead to discomfort or injury. Keep your core engaged to stabilize your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
