10 Best Barbell Upright Row Alternatives for Shoulder Strength

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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Wide-grip Upright Row

   96% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with a wide grip.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Barbell Upright Row
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
2. Play demonstration

   2. Cable Upright Row

   75% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
   2. Keep your back straight and your core engaged throughout the exercise.
   3. Pull the cable attachment straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, squeezing your shoulder blades together.
   5. Slowly lower the cable attachment back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the Barbell Upright Row
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Barbell Upright Row
3. Play demonstration

   3. Kettlebell Sumo High Pull

   69% match

   • Traps
   • Kettlebell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
   3. Bend your knees and lower your hips into a squat position, keeping your back straight.
   4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
   5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
   6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: traps, not delts
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
   • Balance: harder to stay steady on than the Barbell Upright Row
4. 

   Progression

   4. Snatch From Blocks

   69% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the delts.

   How to perform this exercise

   1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not delts
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
5. 

   Progression

   5. Hang Snatch - Below Knees

   66% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the delts.

   How to perform this exercise

   1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
   2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
   4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not delts
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
   • Balance: harder to stay steady on than the Barbell Upright Row
6. 

   6. Bottoms-up Clean From The Hang Position

   66% match

   • Forearms
   • Kettlebell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Initiate the exercise by standing upright with a kettlebell in one hand.
   2. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: forearms, not delts
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
   • Balance: harder to stay steady on than the Barbell Upright Row
7. 

   Progression

   7. Power Snatch From Blocks

   66% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not delts
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
   • Balance: harder to stay steady on than the Barbell Upright Row
8. Play demonstration

   8. Band Close-grip Pulldown

   65% match

   • Lats
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
   3. Step back to create tension in the band, keeping your feet hip-width apart.
   4. Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the band back 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: a band, not free weights
   • Body position: standing, the same as the Barbell Upright Row
9. Play demonstration

   9. Barbell Standing Bradford Press

   64% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
   2. Press the barbell overhead, fully extending your arms.
   3. Lower the barbell back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the Barbell Upright Row
   • Equipment: free weights, the same as the Barbell Upright Row
   • Body position: standing, the same as the Barbell Upright Row
10. 

    Progression

    10. Hang Clean - Below The Knees

    63% match

    • Quads
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
    3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
    4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: quads, not delts
    • Equipment: free weights, the same as the Barbell Upright Row
    • Body position: standing, the same as the Barbell Upright Row
    • Balance: harder to stay steady on than the Barbell Upright Row