Chest · Dumbbell
Dumbbell Reverse Bench Press
How to do the dumbbell reverse bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie flat on a bench holding a dumbbell in each hand with a reverse, supinated grip so your palms face toward your feet. Lower the dumbbells toward your lower chest until your elbows reach about 90 degrees, then press back up under control.
- 1Set up with palms supinated and lower the dumbbells under control to your
- 2chest
- 3Drive the dumbbells upward, feeling your chest and triceps work
- 4Keep your shoulder blades pinned to the bench and a steady tempo
Common mistakes
- Don't bounce the dumbbells off your chest
- Avoid flaring your elbows or losing upper back tightness
- Don't let the dumbbells drift toward your face; press a consistent path
Muscles worked
The dumbbell reverse bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell reverse bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.