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Barbell Shoulder Grip Upright Row Alternative

12 substitute exercises that target the same muscles

1
Smith Hang Clean demonstration

Smith Hang Clean
2
Shoulders Rotation demonstration

Shoulders Rotation
3
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
4
Kettlebell Upright Row demonstration

Kettlebell Upright Row
5
Ring Y Raise demonstration

Ring Y Raise
6
Barbell Overhead Squat demonstration

Barbell Overhead Squat
7
Bottle Weighted Halo demonstration

Bottle Weighted Halo
8
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
9
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
10
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
11
Smith Upright Row demonstration

Smith Upright Row
12
Standing Behind Neck Press demonstration

Standing Behind Neck Press

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 Barbell Shoulder Grip Upright Row trains

Primary Deltoid Anterior Deltoid Lateral Trapezius Upper Fibers

Secondary Biceps Brachii Trapezius Middle Fibers

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