Old School Reverse Extensions
Expert Advice
Focus on squeezing your glutes and lats at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Lie face down on a bench with your hips at the edge and legs extended straight behind you.
- Hold a barbell with your hands wider than shoulder-width apart.
- Lift your legs and chest off the bench, extending your arms straight in front of you.
- Hold the top position briefly, then lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Old School Reverse Extensions primarily targets the Lats, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Triceps25%
Secondary
Shoulders12%
Traps12%
Chest12%
Abs14%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Old School Reverse Extensions work?
Old School Reverse Extensions primarily targets the Lats, Triceps. Secondary muscles involved include Shoulders, Traps, Chest, Abs. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Old School Reverse Extensions?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Old School Reverse Extensions suitable for beginners?
Old School Reverse Extensions is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
