10 Best Smith Upright Row Alternatives for Shoulder Strength

The Smith Upright Row is done standing with a Smith machine. Ranked closest by our scoring: the Lever Lateral Raise, the Dumbbell Upright Row and the Standing Front Barbell Raise Over Head.

Smith Upright RowWatch the Smith 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 Upright Row

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

Delts, with traps, biceps · Smith-machine · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, facing the smith machine.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and your core engaged.
  4. Pull the barbell up towards your chin, leading with your elbows.
  5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Smith Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith 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. Lever Lateral RaisePlay demonstration

    1. Lever Lateral Raise

    89% match

    Delts · Beginner · Isolation

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

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Exhale and raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Smith Upright Row
    • Equipment: a machine, the same as the Smith Upright Row
    • Body position: standing, the same as the Smith Upright Row
  2. Dumbbell Upright RowPlay demonstration

    2. Dumbbell Upright Row

    89% match

    Delts · Intermediate · Compound

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

    • 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 Smith Upright Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Upright Row
  3. Standing Front Barbell Raise Over Head

    3. Standing Front Barbell Raise Over Head

    88% 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 Smith Upright Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Upright Row
    • Balance: harder to stay steady on than the Smith Upright Row
  5. Front Cable Raise

    5. Front Cable Raise

    84% match

    Delts · Beginner · Isolation

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

    • Cable
    How to perform it
    1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
    2. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
    3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces 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.
    4. Now as you inhale lower the arm back down slowly to the starting position.
    5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

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

    Why this matches
    • Primary muscle: delts, the same as the Smith Upright Row
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Smith Upright Row
  7. Front Plate Raise

    7. Front Plate Raise

    84% match

    Delts · Beginner · Isolation

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

    • Other
    How to perform it
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Smith Upright Row
    • Body position: standing, the same as the Smith Upright Row

Smith Upright Row FAQ

What muscles does Smith Upright Row work?

The Smith upright row primarily targets the lateral deltoid and upper trapezius, with secondary activation of the anterior deltoid and biceps brachii. Biomechanically it combines shoulder abduction and elevation; cue a high-elbow pull to bias the lateral deltoid while keeping scapular motion controlled.

Can I build muscle without doing Smith Upright Row?

Yes. You can build shoulder mass using free-weight upright rows, lateral raises, overhead presses, and cable variations that load the delts through targeted ranges. Prioritize progressive overload, proper elbow tracking, and exercise selection that preserves scapular mechanics to maximize hypertrophy without the Smith-machine version.

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