10 Best Smith Machine Upright Row Alternatives for Trap Strength

The Smith Machine Upright Row is done standing with a Smith machine. Ranked closest by our scoring: the Kettlebell Sumo High Pull, the Smith Machine Behind The Back Shrug and the Calf-machine Shoulder Shrug.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Upright Row

Smith Machine Upright Row
Primary muscle
Traps
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Smith Machine Upright Row
  1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.
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Ranked Smith Machine Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Upright Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell Sumo High PullPlay demonstration

    1. Kettlebell Sumo High Pull

    80% match
    • Traps
    • Kettlebell
    • Advanced
    • Compound

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

    How to perform this exercise
    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, the same as the Smith Machine Upright Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Upright Row
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  2. Smith Machine Behind The Back Shrug

    2. Smith Machine Behind The Back Shrug

    77% match
    • Traps
    • Machine
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. With the bar at thigh level, load an appropriate weight.
    2. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
    3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
    4. After a brief pause return the weight to the starting position.
    5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

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

    Why this matches
    • Primary muscle: traps, the same as the Smith Machine Upright Row
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: standing, the same as the Smith Machine Upright Row
  3. Lever Reverse Grip Lateral PulldownPlay demonstration

    3. Lever Reverse Grip Lateral Pulldown

    71% match
    • Lats
    • Lever
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
    4. Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: seated, not standing
  4. Reverse Grip Machine Lat PulldownPlay demonstration

    4. Reverse Grip Machine Lat Pulldown

    70% match
    • Lats
    • Machine
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
    4. Pull the handles down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: seated, not standing
  5. Lever Front PulldownPlay demonstration

    5. Lever Front Pulldown

    69% match
    • Lats
    • Lever
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
    4. Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: seated, not standing
  6. Band Close-grip PulldownPlay demonstration

    6. Band Close-grip Pulldown

    69% match
    • Lats
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
    2. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
    3. Step back to create tension in the band, keeping your feet hip-width apart.
    4. Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a band, not a machine
    • Body position: standing, the same as the Smith Machine Upright Row
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  7. Assisted Standing Chin-upPlay demonstration

    7. Assisted Standing Chin-up

    68% match
    • Lats
    • Lever
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the machine to your desired assistance level.
    2. Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your chest up and shoulders back, engage your core, and slightly bend your knees.
    4. Pull your body up by flexing your elbows and driving your elbows down towards your sides.
    5. Continue pulling until your chin is above the bar.
    6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: standing, the same as the Smith Machine Upright Row
  8. Assisted Standing Pull-upPlay demonstration

    8. Assisted Standing Pull-up

    66% match
    • Lats
    • Lever
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the machine to your desired weight and height settings.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Engage your lats and biceps, and pull yourself up towards the handles.
    5. Pause for a moment at the top, squeezing your back muscles.
    6. Slowly lower yourself back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: standing, the same as the Smith Machine Upright Row
  9. Calf-machine Shoulder Shrug

    9. Calf-machine Shoulder Shrug

    65% match
    • Traps
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
    2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
    3. Slowly return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: traps, the same as the Smith Machine Upright Row
    • Equipment: a machine, the same as the Smith Machine Upright Row
    • Body position: standing, the same as the Smith Machine Upright Row
  10. Barbell Upright RowPlay demonstration

    10. Barbell Upright Row

    63% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: delts, not traps
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Upright Row
    • Balance: harder to stay steady on than the Smith Machine Upright Row

Why You Might Need a Smith Machine Upright Row Alternative

You may swap the Smith Machine Upright Row for several reasons: shoulder impingement risk from excessive internal rotation, lack of a Smith machine, or a goal to improve functional trap strength. For shoulder-safe loading pick exercises that limit humeral internal rotation and allow scapular upward rotation, such as shrugs or cable rows. Cue example: pull the load by driving elbows upward and externally rotate slightly to reduce supraspinatus compression. Using free weights or cables also engages stabilizers (serratus anterior, rhomboids) more than the fixed bar path, improving real-world strength and posture.

Smith Machine Upright Row FAQ

What muscles does Smith Machine Upright Row work?

The exercise primarily targets the upper trapezius and middle deltoids while also stressing the rhomboids and levator scapulae for scapular elevation and upward rotation. The biceps and forearms act as secondary stabilizers during the vertical pull.

What is the best bodyweight alternative to Smith Machine Upright Row?

A bodyweight-friendly alternative is the prone Y or T on an incline bench to train scapular upward rotation and posterior shoulder fibers; cue: squeeze the traps to lift the thumbs toward the ceiling while keeping the neck neutral. For loading without equipment, farmer carries using heavy household items will train trap endurance and scapular stability.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology