10 Best Cable Upright Row Alternatives for Shoulder Strength

The Cable Upright Row is done standing with a cable machine. Ranked closest by our scoring: the Barbell Upright Row, the Barbell Wide-grip Upright Row and the Cable Shoulder Press.

Cable Upright RowWatch the Cable Upright Row

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

How to Do the Cable Upright Row

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

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

  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.

The 10 Best Cable Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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.

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

  1. Barbell Upright RowPlay demonstration

    1. Barbell Upright Row

    79% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Cable Upright Row
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Upright Row
  3. Snatch From Blocks

    3. Snatch From Blocks

    68% match

    Quads · Advanced · Compound

    A looser match: 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, not a cable
    • Body position: standing, the same as the Cable Upright Row
  4. Cable ShrugPlay demonstration

    4. Cable Shrug

    65% match

    Traps · Beginner · Isolation

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

    • Cable
    How to perform it
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
    3. Keeping your arms straight, shrug your shoulders up towards your ears.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not delts
    • Equipment: a cable, the same as the Cable Upright Row
    • Body position: standing, the same as the Cable Upright Row
  5. Smith Machine Hang Power Clean

    5. Smith Machine Hang Power Clean

    63% match

    Hamstrings · Advanced · Compound

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

    • Smith-machine
    How to perform it
    1. Position the bar at knee height and load it to an appropriate weight.
    2. Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
    3. Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
    4. Upon full extension, rebend the hips and knees to lower your receiving position.
    5. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
    6. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

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

    Why this matches
    • Primary muscle: hamstrings, not delts
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Cable Upright Row

  7. 7. Snatch

    62% match

    Quads · Advanced · Compound

Cable Upright Row FAQ

What muscles does Cable Upright Row work?

The Cable Upright Row primarily targets the lateral deltoid and upper trapezius, with secondary activation of the anterior deltoid and biceps. The movement elevates the humerus and scapula, so you also engage the serratus and rotator cuff to stabilize overhead mechanics.

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