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Kettlebell Upright Row Alternative

12 substitute exercises that target the same muscles

1
Smith Hang Clean demonstration

Smith Hang Clean
2
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
3
Barbell Overhead Squat demonstration

Barbell Overhead Squat
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
6
Ring Y Raise demonstration

Ring Y Raise
7
Bottle Weighted Halo demonstration

Bottle Weighted Halo
8
Smith Upright Row demonstration

Smith Upright Row
9
Dumbbell Upright Row demonstration

Dumbbell Upright Row
10
Band Upright Row (Under Two Feet) demonstration

Band Upright Row (Under Two Feet)
11
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
12
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold 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 Kettlebell Upright Row trains

Primary Deltoid Anterior Deltoid Lateral Trapezius Upper Fibers

Secondary Biceps Brachii Brachialis Brachioradialis

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