10 Best Dumbbell Upright Row Alternatives for Shoulder Safety
If you need an alternative to the Dumbbell Upright Row, use lateral raises, face pulls, single-arm high pulls, overhead presses, or shrugs. For example, perform lateral raises with a soft elbow bend and lift to ear level to maximize lateral deltoid activation; control the lowering phase to limit trapezius dominance and protect the rotator cuff.
Original Exercise: Dumbbell Upright Row
How to Perform Dumbbell Upright Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Best Dumbbell Upright Row Alternatives
1. Dumbbell Upright Row (back Pov)
91.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
2. Dumbbell Standing Around World
90.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Scaption
89.7% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
4. Dumbbell Lateral To Front Raise
86% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
5. Crucifix
85.7% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
6. Dumbbell Lateral Raise
85.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline Raise
84.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
8. Dumbbell Standing Front Raise Above Head
83.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Front Raise
83.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell One Arm Lateral Raise With Support
82.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
Why You Might Need a Dumbbell Upright Row Alternative
You may substitute the upright row because it can provoke shoulder impingement for some lifters, equipment may be limited, or you may want different muscle emphasis. Upright rows commonly combine humeral internal rotation with scapular elevation, which narrows the subacromial space; choosing movements that promote external rotation and scapular upward rotation reduces impingement risk (cue: lead with the elbows and avoid pulling elbows above shoulder height if painful). Equipment choices—dumbbell, cable, or bodyweight—also change muscle activation: cables sustain tension through range, while dumbbells demand more stabilizer recruitment. Finally, pick a substitute that either isolates the lateral deltoid (for shape) or uses compound loading (for mass).
How to Choose the Right Substitute
Choose a substitute by prioritizing joint health, target muscle, and available equipment. If you feel anterior shoulder pain, pick face pulls or external-rotation drills that bias posterior delts and rotator cuff (cue: pull elbows high and squeeze the scapula). To target the lateral head, use strict lateral raises with a 30° torso lean and a slight elbow bend to keep tension on the lateral deltoid. For overall shoulder mass, use overhead presses with a vertical path to evenly load anterior and lateral delts while reducing scapular elevation. Consider progression: cables and dumbbells allow progressive overload, while bodyweight options improve motor control—monitor movement quality and switch if pain or compensation appears.
Frequently Asked Questions
What muscles does Dumbbell Upright Row work?
The dumbbell upright row primarily targets the lateral deltoid and upper trapezius while also recruiting the anterior deltoid and biceps as stabilizers. Biomechanically it combines shoulder abduction with scapular elevation; a narrow grip shifts more load to the traps while a wider path emphasizes the delts.
What is the best bodyweight alternative to Dumbbell Upright Row?
A strict pike push-up is the best pure bodyweight alternative to load the delts and simulate a vertical press pattern. Cue a hip hinge, keep the head between the arms, and drive the crown of the head toward the floor to increase deltoid activation while minimizing unwanted scapular elevation.
Can I build muscle without doing Dumbbell Upright Row?
Yes — you can build shoulder muscle with alternatives like overhead presses, lateral raises, face pulls, and single-arm high pulls that target the deltoids and traps. Prioritize progressive overload, proper range of motion, and exercises that load the targeted head (cue: emphasize controlled eccentrics and full tension at the top) to ensure consistent hypertrophy.
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