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 Scapular Pull-up.

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
    Scapular Pull-upPlay demonstration

    1. Scapular Pull-up

    55% match
    • Traps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the traps with bodyweight alone.

    How to perform this exercise
    1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Retract your shoulder blades by pulling them down and back.
    3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: traps, the same as the Smith Machine Upright Row
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  2. Reverse Grip Pull-upPlay demonstration

    2. Reverse Grip Pull-up

    46% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  3. Close Grip Chin-upPlay demonstration

    3. Close Grip Chin-up

    46% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your feet off the ground.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  4. Chin-upPlay demonstration

    4. Chin-up

    45% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body 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: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  5. Rear Pull-upPlay demonstration

    5. Rear Pull-up

    44% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  6. Gironda Sternum ChinPlay demonstration

    6. Gironda Sternum Chin

    44% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down 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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  7. Bench Pull-upsPlay demonstration

    7. Bench Pull-ups

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  8. Pull Up (Neutral Grip)Play demonstration

    8. Pull Up (Neutral Grip)

    43% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    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: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  9. Pull-upPlay demonstration

    9. Pull-up

    43% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body 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: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Upright Row
  10. Pullups

    10. Pullups

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • 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