10 Best Barbell Upright Row Alternatives for Shoulder Strength

The Barbell Upright Row is done standing with a barbell. Ranked closest by our scoring: the Barbell Wide-grip Upright Row, the Cable Upright Row and the Barbell Standing Bradford Press. Four harder versions, among them the Snatch From Blocks and the Hang Snatch - Below Knees, are listed below as progressions rather than swaps.

Barbell Upright RowWatch the Barbell Upright Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Upright Row

The steps for the Barbell Upright Row itself, so you can judge how close each substitute below really is.

Delts, with traps, biceps · Barbell · Intermediate · Compound

  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 core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Wide-grip Upright RowPlay demonstration

    1. Barbell Wide-grip Upright Row

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    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. Cable Upright RowPlay demonstration

    2. Cable Upright Row

    75% match

    Delts · Intermediate · Compound

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

    • Cable
    How to perform it
    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. Kettlebell Sumo High PullPlay demonstration

    3. Kettlebell Sumo High Pull

    69% match

    Traps · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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. Snatch From Blocks

    Progression

    4. Snatch From Blocks

    69% match

    Quads · Advanced · Compound

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

    • Barbell
    How to perform it
    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. Hang Snatch - Below Knees

    Progression

    5. Hang Snatch - Below Knees

    66% match

    Hamstrings · Advanced · Compound

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

    • Barbell
    How to perform it
    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. Bottoms-up Clean From The Hang Position

    6. Bottoms-up Clean From The Hang Position

    66% match

    Forearms · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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

Barbell Upright Row FAQ

What muscles does Barbell Upright Row V. 3 work?

The exercise primarily targets the lateral deltoid and upper trapezius, with secondary activation of the anterior deltoid, rhomboids, and biceps. Grip width and elbow path change recruitment, narrow grips bias upper traps and internal rotation, while wider grips distribute load more to the lateral delts.

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