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Bottle Weighted Upright Row Alternative

12 substitute exercises that target the same muscles

1
Smith Upright Row demonstration

Smith Upright Row
2
Smith Hang Clean demonstration

Smith Hang Clean
3
Barbell Upright Row Without Weight demonstration

Barbell Upright Row Without Weight
4
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
5
Kettlebell Upright Row demonstration

Kettlebell Upright Row
6
Band Upright Row (Under Two Feet) demonstration

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

Cable Upright Row
8
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
9
Sitting W Pose demonstration

Sitting W Pose
10
Ring Y Raise demonstration

Ring Y Raise
11
Shoulders Rotation demonstration

Shoulders Rotation
12
Bottle Weighted Halo demonstration

Bottle Weighted Halo

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 Bottle Weighted Upright Row trains

Primary Deltoid Lateral Trapezius Upper Fibers

Secondary Biceps Brachii Trapezius Middle Fibers

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