← All exercises

Barbell Upright Row Alternative

12 substitute exercises that target the same muscles

1
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
2
Smith Upright Row demonstration

Smith Upright Row
3
Smith Hang Clean demonstration

Smith Hang Clean
4
Bottle Weighted Upright Row demonstration

Bottle Weighted Upright Row
5
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
6
Kettlebell Upright Row demonstration

Kettlebell Upright Row
7
Band Upright Row (Under Two Feet) demonstration

Band Upright Row (Under Two Feet)
8
Cable Upright Row demonstration

Cable Upright Row
9
Finger Claps demonstration

Finger Claps
10
Barbell Overhead Squat demonstration

Barbell Overhead Squat
11
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
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 Barbell Upright Row trains

Primary Deltoid Lateral

Secondary Biceps Brachii Trapezius Middle Fibers Trapezius Upper Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.