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.

Smith Machine Upright Row

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

How to Do the Smith Machine Upright Row

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

Traps, with biceps, middle back, shoulders · Smith-machine · Intermediate · Compound

  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.

The 10 Best 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. 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. Kettlebell Sumo High PullPlay demonstration

    1. Kettlebell Sumo High Pull

    80% match

    Traps · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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 · Beginner · Isolation

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

    • Machine
    How to perform it
    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 · Intermediate · Compound

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

    • Lever
    How to perform it
    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

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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