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Dumbbell Reverse Grip Bench Press
A dumbbell horizontal press using a supinated grip, primarily targeting the chest (especially upper fibers) and triceps. Used to build strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Triceps
8/10Long Head, Lateral Head
Shoulders
6/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets.
How to Perform
Lie flat on a bench with feet planted firmly. Hold dumbbells with a supinated (underhand, palms facing you) grip near the sides of your lower chest, keeping elbows tucked close.
- Secure the dumbbells in the reverse grip position above your chest, maintaining tension.
- Slowly lower the dumbbells to your lower chest, keeping elbows tight and forearms vertical.
- Pause briefly when the dumbbells reach the chest level.
- Press the dumbbells back up powerfully until the arms are fully extended.
- Squeeze the chest at the top before beginning the next repetition.
Coaching Tips
Form Cues
- Elbows tucked tight.
- Press toward the chin.
- Forearms stay vertical.
- Squeeze the upper chest.
- Control the descent.
Breathing
Inhale as you lower the weights in a controlled manner; forcefully exhale as you press the weights up.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until the elbows are slightly below the bench surface, and fully extend the arms at the top without locking the elbows forcefully.
Safety
Safety Notes
- Use moderate weight until the grip feels secure and stable.
- The reverse grip is awkward; be mindful of wrist stability.
- Ensure full control throughout the movement to avoid dropping the dumbbells.
Spotting
A spotter can place hands near the wrists or elbows to assist in the lift, or help you safely rerack the weights.
Common Mistakes
- Allowing the elbows to flare wide.
- Bouncing the weights off the chest.
- Not achieving full elbow extension.
- Lifting the head or hips off the bench.
When to Avoid
- Acute wrist or elbow pain.
- Shoulder joint instability or rotator cuff issues.
Flexibility Needed
- Good wrist flexion mobility.
Build Up First
- Competency with standard Dumbbell Bench Press.
- Adequate grip strength.
Also known as
Reverse Grip Dumbbell Press, Supinated Grip Dumbbell Bench
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