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.
How to do it
- Stand with feet shoulder-width apart and grip the barbell with an underhand grip slightly narrower than shoulder-width.
- Hold the barbell in front of your thighs with arms extended.
- Pull the barbell upward toward your chin by leading with your elbows.
- Keep the bar close to your body throughout the movement.
- Pause at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Use an underhand grip slightly narrower than shoulder-width.
- Keep the barbell close to your body the entire time.
- Lead the movement by pulling up with your elbows.
- Pause briefly at the top before lowering slowly.
Breathing: Inhale as you lower the barbell to the starting position, and exhale steadily as you pull the bar upward.
Common mistakes
- Using too much momentum by swinging the torso, which reduces the work done by your shoulders and biceps.
- Pulling the bar too high toward your chin, which can pinch your shoulder joints unnecessarily.
- Allowing the barbell to drift away from your body, putting extra stress on your lower back.
Muscles worked
Primary: delts. Secondary: biceps, traps, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel pinching or sharp pain in your front shoulders, ease off or choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a reverse grip instead of a regular overhand grip?
The underhand grip places less stress on the shoulder joints and shifts slightly more emphasis onto your biceps and front shoulders.
How high should I pull the barbell?
Pull until your elbows reach about shoulder height. You do not need to pull the bar all the way up to your chin.
What should I do if my wrists feel uncomfortable?
Try adjusting your grip slightly wider, or switch to dumbbells or cables for a more natural wrist angle.