Barbell Reverse Extension

Setup

1. 01Lie on a flat bench holding a barbell or EZ bar with an underhand, shoulder-width grip.
2. 02Press the bar to arm's length above the shoulders.
3. 03Pin the upper arms vertical and pull the shoulder blades into the bench.

Execution

1. 01Bend only at the elbows to lower the bar toward the forehead.
2. 02Keep the palms facing you and the wrists straight as the bar descends.
3. 03Stop when the triceps reach a full stretch.
4. 04Extend the elbows to press the bar back to the start.

Checkpoints

• -Upper arms stay vertical and motionless through the rep.
• -Wrists stay neutral instead of curling under the load.
• -The underhand grip stays secure; squeeze the bar hard.
• -Elbows extend fully at the top without the shoulders taking over.

Common mistakes

• -Letting the bar roll in the fingers with the reverse grip.
• -Moving the upper arms and turning it into a reverse-grip press.
• -Loading it as heavy as a normal skull crusher; the grip is the limiter.
• -Dropping the bar too fast toward the face.