Reverse Grip Dumbbell Press

Reverse Grip Dumbbell Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Reverse Grip Dumbbell Press Instructions

  • Set up the same way you would for a standard DB bench.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
    • This creates a stable shoulder position to press from.
  • Lay back on a flat bench and raise the dumbbells above your chest.
  • Twist the dumbbells around so that your palms are facing you (supinated) for the starting stance.
  • Using a slow, controlled movement, lower the dumbbells until the handles are just above chest level. Feel your chest and triceps loading for the press up. 
  • Pause, then raise the weight back up to the beginning position.


  • This is an accessory movement so aim for reps and quality technique versus breaking PR's.
  • Performing this exercise poorly consistently over time can wreak havoc on your elbows.
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