10 Best Dumbbell Upright Row Alternatives for Shoulder Training

The 10 Best Dumbbell Upright Row Alternatives

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

1. Play demonstration

   1. Dumbbell Upright Row

   91% match

   Delts · Intermediate · Compound

   The same equipment, taken with an overhand grip.

   • Dumbbell

   How to perform it

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells 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 Dumbbell Upright Row
   • Equipment: free weights, the same as the Dumbbell Upright Row
   • Body position: standing, the same as the Dumbbell Upright Row
2. 

   2. Standing Front Barbell Raise Over Head

   91% 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. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
   2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
   3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
   4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

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

   3. Kettlebell Pirate Supper Legs

   90% match

   Delts · Intermediate · Compound

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

   • Kettlebell

   How to perform it

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Upright Row
   • Equipment: free weights, the same as the Dumbbell Upright Row
   • Body position: standing, the same as the Dumbbell Upright Row
4. 

   4. Side Laterals To Front Raise

   87% match

   Delts · Intermediate · Isolation

   The same equipment, taken with a neutral grip.

   • Dumbbell

   How to perform it

   1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
   4. Lower the weights with a controlled motion.
   5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
   6. Lower the weights to the starting position.

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

   Why this matches

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

5. 5. Standing Dumbbell Straight-arm Front Delt Raise Above Head

   87% match

   Delts · Intermediate · Isolation

6. 

   6. Front Dumbbell Raise

   86% match

   Delts · Beginner · Isolation

   Pick this when you want an easier version that still works the delts.

   • Dumbbell

   How to perform it

   1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
   2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
   3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
   4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

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

   Why this matches

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

7. 7. Front Two-dumbbell Raise

   86% match

   Delts · Beginner · Isolation

8. 8. Shoulder Raise

   86% match

   Delts · Beginner · Isolation

9. 9. Side Lateral Raise

   86% match

   Delts · Intermediate · Isolation

10. 10. Front Plate Raise

    86% match

    Delts · Beginner · Isolation