10 Best Dumbbell Upright Row (back Pov) Alternatives for Shoulder Training
You can swap the Dumbbell Upright Row (back Pov) for movements that load the delts without risky vertical adduction. Use standing dumbbell lateral raises, bent-over reverse flyes, high pulls, or single-arm cable upright rows. Cue: lead with the elbow, not the wrist, to maximize lateral delt activation.
Original Exercise: Dumbbell Upright Row (back Pov)
How to Perform Dumbbell Upright Row (back Pov)
- 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.
- Repeat for the desired number of repetitions.
Best Dumbbell Upright Row (back Pov) Alternatives
1. Dumbbell Upright Row
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.
- 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.
2. Dumbbell Scaption
86.2% 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.
3. Crucifix
86.2% 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.
4. Dumbbell Standing Around World
85.7% 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.
5. Dumbbell Lateral Raise
82% 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.
6. Dumbbell Lateral To Front Raise
81.4% 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.
7. Dumbbell One Arm Lateral Raise With Support
78.7% 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.
8. Dumbbell One Arm Lateral Raise
78.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
9. Bent Over Dumbbell Rear Delt Raise With Head On Bench
77.4% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
10. Dumbbell Lying Rear Lateral Raise
77.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- 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.
Why You Might Need a Dumbbell Upright Row (back Pov) Alternative
You may replace the dumbbell upright row because it concentrates force through a narrow shoulder position that can provoke impingement or AC joint irritation. The movement often combines internal rotation with high-elbow elevation, compressing the subacromial space and over-recruiting upper traps. You might also lack the right equipment or want a different loading pattern to emphasize a specific delt head. Safer substitutes separate lateral abduction from excessive vertical pull — for example, perform lateral raises with a slight torso lean and soft elbow to isolate the lateral deltoid, or face pulls with external rotation to strengthen posterior delts and scapular stabilizers. Cue: avoid shrugging and keep the scapula packed to limit trap dominance.
How to Choose the Right Substitute
Choose a substitute by matching the primary movement pattern, joint angles, and desired muscle emphasis. If you want lateral-delt hypertrophy, pick single- or double-arm lateral raises with a controlled 1–2 second eccentric and a 0–1 second pause at 30–45 degrees of abduction; cue: lead with the elbow to shift load onto the lateral head. If you need posterior delt work and scapular control, use face pulls or bent-over reverse flyes with external rotation. Account for pain history, ROM, available equipment, and whether you need unilateral correction. Progress with load, tempo changes, and set volume rather than forcing upright-row mechanics that exacerbate symptoms.
Frequently Asked Questions
What muscles does Dumbbell Upright Row (back Pov) work?
The exercise primarily targets the lateral and anterior heads of the deltoid and recruits the upper trapezius as a strong secondary mover. Biceps and scapular stabilizers assist; driving the elbows high increases upper-trap activation. Cue: pull elbows up and out to emphasize lateral delt over wrist-dominant movement.
What is the best bodyweight alternative to Dumbbell Upright Row (back Pov)?
A pike push-up or incline pike push-up is the best bodyweight option to load the delts in a vertical plane while avoiding the inward wrist mechanics of an upright row. Set your hips high, lower with controlled shoulder flexion, and stop before pinching; cue: keep scapula packed and lead with the forehead to maintain delt activation.
Can I build muscle without doing Dumbbell Upright Row (back Pov)?
Yes. You can target the same deltoid fibers with lateral raises, high pulls, face pulls, and single-arm cable variations using progressive overload and adequate volume. Focus on movement quality—lead with the elbow, control the eccentric, and manage scapular position—to ensure correct muscle activation and continual growth.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →