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Dumbbell Upright Row Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Upright Row demonstration

Kettlebell Upright Row
2
Smith Hang Clean demonstration

Smith Hang Clean
3
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
4
Barbell Overhead Squat demonstration

Barbell Overhead Squat
5
Shoulders Rotation demonstration

Shoulders Rotation
6
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
7
Ring Y Raise demonstration

Ring Y Raise
8
Bottle Weighted Halo demonstration

Bottle Weighted Halo
9
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
10
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
11
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
12
Dumbbell Single-Arm Overhead Carry demonstration

Dumbbell Single-Arm Overhead Carry

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 Dumbbell Upright Row trains

Primary Deltoid Anterior Trapezius Upper Fibers

Secondary Biceps Brachii Deltoid Lateral

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