10 Best Standing Dumbbell Upright Row Alternatives for Shoulder-Friendly Training

The Standing Dumbbell Upright Row is done standing with dumbbells. Ranked closest by our scoring: the Barbell Shrug Behind The Back, the Clean Shrug and the Snatch Shrug.

Standing Dumbbell Upright Row

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

How to Do the Standing Dumbbell Upright Row

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

Traps, with biceps, shoulders · Dumbbell · Intermediate · Compound

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, 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.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Standing Dumbbell Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Standing Dumbbell 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. Barbell Shrug Behind The Back

    1. Barbell Shrug Behind The Back

    86% match

    Traps · Beginner · Isolation

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

    • Barbell
    How to perform it
    1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
    2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
    3. Slowly return to the starting position as you breathe in.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: traps, the same as the Standing Dumbbell Upright Row
    • Equipment: free weights, the same as the Standing Dumbbell Upright Row
    • Body position: standing, the same as the Standing Dumbbell Upright Row
  4. Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    4. Dumbbell Reverse Grip Incline Bench Two Arm Row

    73% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the traps.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
    3. Hold a dumbbell in each hand with an underhand grip.
    4. Lean forward and let your arms hang straight down, fully extended.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    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: upper back, not traps
    • Equipment: free weights, the same as the Standing Dumbbell Upright Row
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Standing Dumbbell Upright Row
  6. Barbell Reverse Grip Bent Over RowPlay demonstration

    6. Barbell Reverse Grip Bent Over Row

    72% match

    Lats · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: free weights, the same as the Standing Dumbbell Upright Row
    • Body position: standing, the same as the Standing Dumbbell Upright Row
  7. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    7. EZ Bar Reverse Grip Bent Over Row

    72% match

    Upper Back · Intermediate · Compound

    A looser match: it works the upper back rather than the traps.

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell 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: upper back, not traps
    • Equipment: free weights, the same as the Standing Dumbbell Upright Row
    • Body position: standing, the same as the Standing Dumbbell Upright Row

Standing Dumbbell Upright Row FAQ

What muscles does Standing Dumbbell Upright Row work?

The upright row primarily targets the upper trapezius, lateral deltoid, and to a lesser extent the rhomboids and levator scapulae. Movement biomechanics demand upward scapular rotation and elevation, so you’ll feel the traps contract as the elbows lead the bar upward.

Can I build muscle without doing Standing Dumbbell Upright Row?

Yes, you can build the traps and upper back using many other movements like shrugs, high pulls, rows, and carries. Prioritize progressive overload, full scapular range of motion, and consistent tension on the traps to stimulate hypertrophy without relying on upright rows.

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