10 Best Upright Barbell Row Alternatives for Shoulder Strength
If you can’t use the upright barbell row, pick movements that load the delts and improve scapular control. Try dumbbell high pulls (drive hips, lead with elbows and pause at shoulder height), cable face pulls (pull to eye level with external rotation), or single-arm lateral raises with a slight forward lean to target the lateral deltoid.
Original Exercise: Upright Barbell Row
How to Perform Upright Barbell Row
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Upright Barbell Row Alternatives
1. Face Pull
79.9% MatchHow to perform this exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
2. Cable Rear Delt Fly
75.7% MatchHow to perform this exercise
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
3. Band Pull Apart
74.3% MatchHow to perform this exercise
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
4. Cable Kneeling Rear Delt Row (with Rope) (male)
73.2% MatchHow to perform this exercise
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
5. Cable Rope Rear-Delt Rows
72% MatchHow to perform this exercise
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
6. Backward Medicine Ball Throw
71.4% MatchHow to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
7. Band Standing Rear Delt Row
71.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
8. Barbell Rear Delt Row
70.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
9. Barbell Thruster
70.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
10. Dumbbell One Arm Upright Row
70.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Why You Might Need a Upright Barbell Row Alternative
You may substitute the upright barbell row due to shoulder pain, limited equipment, or to change stimulus across the deltoid heads. The upright row often forces internal rotation with high elbow elevation, which can compress the subacromial space and irritate the rotator cuff. Choose exercises that emphasize external rotation and scapular retraction to reduce impingement risk—cue a cable face pull to pull to forehead while externally rotating the humerus. If you want a vertical pull pattern with less wrist stress, use dumbbell high pulls and focus on driving the hips before elevating your elbows to shoulder height.
How to Choose the Right Substitute
Match the substitute to your joint health, equipment, and which deltoid head you want to stress. For shoulder-friendly posterior/lateral work, pick face pulls and cue a slow eccentric with scapular retraction to activate the posterior deltoid. To isolate lateral delts, choose single-arm lateral raises with a 15-degree forward lean and a controlled 2–3 second lowering phase to increase lateral head activation. If you need compound strength, use dumbbell or kettlebell high pulls and practice triple extension: hips drive, then shrug, then pull with elbows leading. Monitor where fatigue shows up (upper trap vs lateral deltoid) and adjust form or selection.
Frequently Asked Questions
What muscles does Upright Barbell Row work?
The upright barbell row primarily targets the lateral and anterior deltoids and the upper trapezius, with secondary loading of the rhomboids and biceps. Biomechanically, lifting the elbows high abducts the shoulder and elevates the scapula; cue elbows leading and wrists neutral to emphasize deltoid activation.
What is the best bodyweight alternative to Upright Barbell Row?
A pike push-up is the best pure bodyweight option to load the delts: set hips high, hands shoulder-width, lower your forehead toward the floor and press back up. This pattern shifts load into the anterior and lateral deltoids and builds vertical pressing strength for progressions to handstand push-ups.
Can I build muscle without doing Upright Barbell Row?
Yes. You can achieve equal or better shoulder development by combining compound and isolation alternatives—overhead presses for overall deltoid mass, dumbbell lateral raises for the lateral head, and face pulls for posterior delts. Use progressive overload (increase load, reps, or slower eccentrics) and maintain strict cues like controlled descent and full scapular control to maximize muscle activation.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →