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Band Upright Row (Under Two Feet) Alternative

12 substitute exercises that target the same muscles

1
Smith Hang Clean demonstration

Smith Hang Clean
2
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
3
Kettlebell Upright Row demonstration

Kettlebell Upright Row
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
6
Bottle Weighted Halo demonstration

Bottle Weighted Halo
7
Ring Y Raise demonstration

Ring Y Raise
8
Barbell Overhead Squat demonstration

Barbell Overhead Squat
9
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
10
Cable Upright Row demonstration

Cable Upright Row
11
Smith Upright Row demonstration

Smith Upright Row
12
Sitting W Pose demonstration

Sitting W Pose

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Upright Row (Under Two Feet) trains

Primary Deltoid Lateral Trapezius Upper Fibers

Secondary Biceps Brachii Deltoid Anterior

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