Reverse-grip Lying Barbell Extension
The seldom-used reverse-grip variation of the lying triceps extension exercise provides added ac-
centuation of the triceps long head and, as such, is considered a valuable exercise to include in
your triceps routine.
Considerations for Gravitational Force
It should be realized that the gravitational forces are more pronounced during the
reverse-grip application due to the fact that the powerful forearm extensors can not be
called upon to provide support during the extension (concentric phase) action.
The gravitational force will be exerted upon the shoulder joints and can cause duress upon the ligaments and
tendons of the area if strong neural impulsing to the triceps is not offered to the
movement application.
As well, the elbow joint becomes highly- susceptible to injury if there
is little control exerted over the resistance as it is being lowered.
Without control, the gravitational forces multiply rapidly resulting in a rapid speed-of-contraction
the application which will invariably result in a pronounced bouncing action at the completion of
the eccentric phase.
Increased Tendency to Apply Elbow-flexion
Due to the increased influences of gravity with the reverse-grip version of the lying
triceps extension exercise, there is an increased tendency to apply elbow flexion during
the eccentric contraction phase of the lift. Remember, you are not attempting to perform the
reverse-grip bench press but rather the reverse-grip extension action.
Applying elbow flexion will eradicate the benefits associated with the extension
Reverse-grip Barbell Extension movement.
Summary of Correct Exercise Execution
Assume the correct preparatory position for the lying triceps extension movement.
Grasp a barbell in a just-inside-shoulder-width supinated grip with the arms in the
fully- ex- tended position over the mid-point of the chest.
Initiate the eccentric contraction phase of the movement by slowly lowering the hands down-
ward.
You will want to be sure to maintain a locked-out position of the elbows and to move only the
forearms during the lowering and raising of the weight.
Be careful also to maintain contact with the bench with the hips as any raising action of the hip region will result in an arching-of-
the-back response which could invoke serious injury to the lower lumbar region.
Complete the eccentric contraction phase of the movement by drawing the weight to a slow halt
with the bar extending just past the head and to a point that is parallel with the bottom of the
skull.
You will want to be sure to avoid any bouncing at the conclusion of the movement as such
the action could easily invoke injuries to the shoulder and elbow joints.
You will want to keep the elbows aligned with the sides of the body in an effort to avoid having them flare out during the lo-
wering of the weight in order to provide maximum accentuation on the triceps throughout the
movement.
After a pause of one or two counts at the finish position of the eccentric contraction phase
slowly begin the concentric contraction phase of the movement by extending the forearms upward.
Once again the elbows should be held high and in the locked-out position. If you feel any sense of a
pressing action as you raise the weight you will know that you had allowed the elbows to collapse
down during the lowering of the weight.
You should feel a tightness in the triceps throughout the movement application as the fibers of
the triceps must be maximally stimulated to avoid having the chest and shoulders provide the
the impetus for the lift and to reduce the risk of strain on the shoulder joints as well as the elbow-
joints.
Slowly complete the concentric contraction phase by extending the elbows fully at the top
of the lift.
Remember to avoid “snapping-out” at the finish position.
Keys to the Lift
Maintain proper posture throughout the entire movement application. Remember, no rising of the
hips allowed.
Establish and maintain a fully-extended fixed position of the elbows.
Avoid the tendency of flaring the elbows during the lowering of the weight.
Utilize strong muscular contraction of the triceps in both the concentric and eccentric phases
of the exercise in order to avoid incorporating chest and shoulder activation during the movement
application.
Concentrate fully in order to avoid the natural tendency to allow for a “bouncing” action at the
conclusion of the eccentric contraction phase.
Be careful not to apply a “snapping-out” action at the completion of the concentric contraction
phase.