Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Reverse Grip Dumbbell Bench Press Instructions

The reverse grip dumbbell bench press is the same as the dumbbell bench press except you use a reverse grip.

  1. Set up for the exercise by grasping a set of dumbbells and sitting on the end of a flat bench with the ends of the dumbbells resting on your knees.
  2. Slowly lay back on the bench and push the dumbbells straight up above your chest.
  3. Twist the dumbbells so that your palms are facing your shoulders. This is the starting position for the exercise.
  4. Slowly lower the dumbbells down, keeping your palms in line with the middle of your chest.
  5. When the handles get to around chest height, pause and raise the dumbbells back to the starting position.
  6. Repeat movement for desired reps.

Reverse Grip Dumbbell Bench Press Tips

  • If you're using heavy weights you can use your thighs to push the dumbbells back as you roll back on the flat bench.
  • Don't let the dumbbells touch at the top of each rep.
  • Keep the rep timing slow, lowering the dumbbells at a slower pace than raising them. 
  • Use a full range of motion -  lower the dumbbells all the way down!
Posted on: Wed, 01/17/2024 - 15:01

Why isn't he extending his arms all the way?

M&S Team Badge
Posted on: Mon, 01/22/2024 - 17:24

Keeps tension on the muscle instead of the joint.

Posted on: Wed, 02/15/2023 - 00:15

This is mainly hitting my shoulders and biceps. What is it I may be doing wrong?

M&S Team Badge
Posted on: Thu, 02/16/2023 - 16:44

I actually find this to be more of a tricep exercise than chest. Not sure why you would be feeling in the biceps unless you curl the weight before you start the press. I would suggest going with a neutral grip press instead.

Posted on: Fri, 11/05/2021 - 16:25

These hurt my wrists. Is there an alternative exercise I can do? Does regular bench press work?

Thank you!

M&S Team Badge
Posted on: Fri, 11/05/2021 - 18:58

Hello, EFlower. Regular bench press is a great choice for chest. If you want to put extra emphasis on the triceps, go with a palms facing each other position. Hope this helps!

Posted on: Fri, 12/16/2022 - 04:28

I find lower weight to not apply any pressure on chest and when I increase weights, my left wrist and forearm strains. I find the same with bicep curls. Only left hand. Is there anything I can do to increase my left wrist and forearm strength?

M&S Team Badge
Posted on: Mon, 12/26/2022 - 10:25

You can do more direct dumbbell work on that side with wrist curls and grip exercises. Outside of that, see a doctor and make sure it isn't anything more serious.

Oliver Lloyd
Posted on: Tue, 01/21/2020 - 17:13

Can I do this effectively on the floor?

Prince Gupta
Posted on: Fri, 12/04/2020 - 01:26

You can always use the side of your bed. Just put a pillow on the edge of the bed and lie diagonally. I do this and is a perfect substitute for the bench.

Frank Reyes
Posted on: Sat, 09/04/2021 - 14:55

You can do these on the floor. You won’t have the same ROM as on the bench.

Posted on: Wed, 05/30/2018 - 15:24

Is that excersise for upper chest also??

Posted on: Tue, 08/22/2017 - 08:02

I have a problem with this exercise - I find my palms and wrists hurt a lot throughout the exercise. I've tried lowering the weights too but it's just as bad.
I'm wondering if it is OK to slightly turn the wrists inwards towards the shoulders as the weight is lowered to relieve the pressure, or would this ruin the form?
Is there perhaps an alternative exercise I could swap out for this otherwise?

Posted on: Fri, 12/20/2019 - 05:12

I have the same problem as you man