10 Best Barbell Upright Row Alternatives for Safer Shoulder Training

The Barbell Upright Row is done standing with a barbell. Ranked closest by our scoring: Biceps Narrow Pull-ups, the Biceps Pull-up and Chin-ups (Narrow Parallel Grip).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Upright Row

Barbell Upright RowPlay demonstration
Primary muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Traps, Biceps

How to perform Barbell Upright Row
  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Let the barbell hang in front of your thighs, arms fully extended.
  3. Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Barbell Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Upright Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Biceps Narrow Pull-upsPlay demonstration

    1. Biceps Narrow Pull-ups

    50% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the biceps rather than the delts.

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  2. Biceps Pull-upPlay demonstration

    2. Biceps Pull-up

    46% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  3. Chin-ups (Narrow Parallel Grip)Play demonstration

    3. Chin-ups (Narrow Parallel Grip)

    46% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
    2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  4. Scapular Pull-upPlay demonstration

    4. Scapular Pull-up

    42% match
    • Traps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the traps rather than the delts.

    How to perform this exercise
    1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Retract your shoulder blades by pulling them down and back.
    3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: traps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Rear Pull-upPlay demonstration

    5. Rear Pull-up

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Reverse Grip Pull-upPlay demonstration

    6. Reverse Grip Pull-up

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Bench Pull-upsPlay demonstration

    7. Bench Pull-ups

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  8. Chin-upPlay demonstration

    8. Chin-up

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  9. Pull Up (Neutral Grip)Play demonstration

    9. Pull Up (Neutral Grip)

    41% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row
  10. Pull-upPlay demonstration

    10. Pull-up

    41% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Upright Row

Barbell Upright Row FAQ

What muscles does Barbell Upright Row V. 2 work?

The exercise primarily targets the medial deltoids and recruits the upper trapezius and anterior deltoids as secondary movers. Biomechanically it combines shoulder abduction and scapular elevation; reducing elbow height shifts emphasis away from traps toward the medial delts.

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