Exercise guide · intermediate
Reverse Grip Barbell Upright Row
The reverse grip barbell upright row uses an underhand grip to target the deltoids and biceps while reducing shoulder impingement risk compared to the standard overhand variation. The grip change shifts more load onto the biceps and front deltoids.
- Equipment
- barbell
- Typical range
- 8–15 reps
- Also works
- biceps, back, forearms
01 · Set up
Take a stable position that lets the resistance travel toward your lower ribs.
Begin with long arms, a quiet torso, and your shoulders relaxed away from your ears.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives