Reverse Upright Row

Exercise Information

  • Alternative Names: Rear upright row, upright back row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Shoulders, upper back, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

The reverse version, unlike the basic upright row, is performed by holding the barbell behind the back using a slightly wider-than-shoulder-width, overhand grip. It helps target your posterior deltoids more than the trapezius and lateral delts. You can do it as an individual exercise or as part of your back and upper body workout routine.

Reverse Upright Row Exercise Information

  • Alternative Names: Rear upright row, upright back row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Shoulders, upper back, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do a Reverse Upright Row

Instead of holding the bar in front of your thigh, you perform the reverse version by keeping the bar behind your back with arms extended and the back upright. Lift the barbell by raising your elbows to the sides and continue the movement as far as you can. Hold your position at the top of the lift for a second and then slowly return to the initial position.

Rear Upright Row Tips

  • Make sure to keep your forearms lower than the elbows throughout the lift.
  • If you struggle with holding the bar, use wrist wraps for a better grip.
  • For people with shoulder issues, this version can be substituted with the Smith machine or dumbbell upright rows.

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