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: Scapula Dips.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Standing Dumbbell Upright Row
- Primary muscle
- Traps
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Biceps, Shoulders
How to perform Standing Dumbbell Upright Row
- 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.
- 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.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Scapula Dips
67% match- Traps
- Bodyweight
- Intermediate
- Isolation
Use this when you have nothing to train with, because it works the traps with bodyweight alone.
How to perform this exercise
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- Repeat for the desired number 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: bodyweight only, not free weights
- Body position: standing, the same as the Standing Dumbbell Upright Row
- Lats
- Bodyweight
- Beginner
- Compound
A looser match: it works the lats rather than the traps.
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- 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: lats, not traps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Standing Dumbbell Upright Row
3. Inverted Row
63% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 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 free weights
- Body position: hanging, not standing
4. Inverted Row Bent Knees
63% match- Upper Back
- Bodyweight
- Beginner
- Compound
A looser match: it works the upper back rather than the traps.
How to perform this exercise
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 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: upper back, not traps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
5. Elbow Lift - Reverse Push-up
62% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: lying on your back, not standing
6. Inverted Row On Bench
62% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bench at a height that allows your body to hang freely underneath it.
- Lie face up on the ground with your head towards the bench.
- Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your arms are fully extended.
- Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
7. Inverted Row With Straps
62% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a suspension trainer or straps at chest height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward, leaning back until your body is at an angle.
- Keep your body straight and engage your core.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 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: a suspension trainer, not free weights
- Body position: hanging, not standing
8. Elevator
61% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- 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: bodyweight only, not free weights
- Body position: standing, the same as the Standing Dumbbell Upright Row
9. Hyperextension
60% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not traps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
- Balance: easier to stay steady on than the Standing Dumbbell Upright Row
10. Hyperextension (On Bench)
60% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not traps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not standing
- Balance: easier to stay steady on than 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.
What is the best bodyweight alternative to Standing Dumbbell Upright Row?
A high-rep bodyweight inverted row with feet elevated shifts emphasis toward the upper back and traps while avoiding shoulder impingement. Cue: pull your chest to the bar with elbows high and retract the scapula at the top to maximize trap and rhomboid activation.
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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