10 Best Smith Upright Row Alternatives for Shoulder Strength

Ranked 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. 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

   Play demonstration

   1. Lever Lateral Raise

   89% match

   • Delts
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   2. Dumbbell Upright Row

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   3. Standing Front Barbell Raise Over Head

   88% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
4. 

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

   84% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold the dumbbells in front of your thighs, palms facing your thighs.
   2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
   3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
   4. Slowly return to the starting position using the same path as you inhale.
   5. 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
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Upright Row
5. 

   5. Front Cable Raise

   84% match

   • Delts
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
6. 

   6. Front Dumbbell Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Smith Upright Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Upright Row
7. 

   7. Front Plate Raise

   84% match

   • Delts
   • Other
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. 

   8. Front Two-dumbbell Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 dumbbells 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 arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
   3. As you inhale, lower the dumbbells back down slowly 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
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Upright Row
9. Play demonstration

   9. Weighted Front Raise

   84% match

   • Delts
   • Weighted
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
   2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
   3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   4. 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: free weights, not a machine
   • Body position: standing, the same as the Smith Upright Row
10. Play demonstration

    10. Kettlebell Pirate Supper Legs

    83% match

    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    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 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