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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
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
3
Smith Hang Clean demonstration

Smith Hang Clean
4
Smith Upright Row demonstration

Smith Upright Row
5
Bottle Weighted Upright Row demonstration

Bottle Weighted Upright Row
6
Shoulders Rotation demonstration

Shoulders Rotation
7
Sitting W Pose demonstration

Sitting W Pose
8
Finger Claps demonstration

Finger Claps
9
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
10
Cable Upright Row demonstration

Cable Upright Row
11
Kettlebell Upright Row demonstration

Kettlebell Upright Row
12
Ring Y Raise demonstration

Ring Y Raise

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

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