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

   

   1. Handstand Push-ups

   55% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
   2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
   3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
   4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
   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: bodyweight only, not a machine
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Smith Upright Row
2. Play demonstration

   2. Incline Push-up (On Box)

   54% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the pectorals rather than the delts.

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   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: pectorals, not delts
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
3. Play demonstration

   3. Modified Hindu Push-up

   53% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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: pectorals, not delts
   • Equipment: bodyweight only, 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. Play demonstration

   4. Handstand Push-up

   51% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return 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: bodyweight only, not a machine
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Smith Upright Row
5. Play demonstration

   5. Left Hook. Boxing

   50% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Smith Upright Row
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
   • Balance: harder to stay steady on than the Smith Upright Row
6. Play demonstration

   6. Triceps Dip (Between Benches)

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the delts.

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up 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: triceps, not delts
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
7. Play demonstration

   7. Incline Scapula Push Up

   50% match

   • Serratus
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the serratus rather than the delts.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Place your hands on the bench slightly wider than shoulder-width apart.
   3. Position your feet on the ground, hip-width apart.
   4. Lower your chest towards the bench, keeping your elbows tucked in.
   5. As you lower, retract your shoulder blades, squeezing your scapulae together.
   6. Push through your palms to extend your arms and return to the starting position.
   7. 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: serratus, not delts
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
8. Play demonstration

   8. Standing Calf Raise (On A Staircase)

   50% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
   2. Hold onto a railing or wall for balance if needed.
   3. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
   4. Pause for a moment at the top, then slowly lower your heels 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: calves, not delts
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
9. Play demonstration

   9. Standing Calves

   50% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Raise your heels off the ground as high as possible, standing on your toes.
   3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
   4. 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: calves, not delts
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Upright Row
10. Play demonstration

    10. Push-up (Wall)

    49% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. 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: pectorals, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Upright Row