10 Best Upright Barbell Row Alternatives for Shoulder Strength

The Upright Barbell Row is done standing with a barbell. Ranked closest by our scoring: the Face Pull, the Smith Machine One-arm Upright Row and the Cable Kneeling Rear Delt Row (With Rope).

Upright Barbell Row

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

How to Do the Upright Barbell Row

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

Delts, with traps · Barbell · Intermediate · Compound

  1. 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.
  2. 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.
  3. Lower the bar 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 Upright Barbell Row Alternatives

10 substitutes, ranked by how closely each one matches the Upright Barbell 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. Face Pull

    1. Face Pull

    80% match

    Delts · Intermediate · Compound

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

    • Cable
    How to perform it
    1. 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Upright Barbell Row
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Upright Barbell Row
    • Balance: easier to stay steady on than the Upright Barbell Row
  2. Smith Machine One-arm Upright Row

    2. Smith Machine One-arm Upright Row

    77% match

    Delts · Intermediate · Compound

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

    • Machine
    How to perform it
    1. With the bar at thigh level, load an appropriate weight.
    2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
    3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
    4. After a brief pause, return the weight to the starting position.
    5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

    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 Upright Barbell Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Upright Barbell Row
  5. Rack Delivery

    5. Rack Delivery

    71% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
    2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
    3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

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

    Why this matches
    • Primary muscle: delts, the same as the Upright Barbell Row
    • Equipment: free weights, the same as the Upright Barbell Row
    • Body position: standing, the same as the Upright Barbell Row
  6. Backward Medicine Ball Throw

    6. Backward Medicine Ball Throw

    71% match

    Delts · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    1. 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.
    2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
    3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
    4. Your partner can then roll the ball back to you. 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 Upright Barbell Row
    • Equipment: free weights, the same as the Upright Barbell Row
    • Body position: standing, the same as the Upright Barbell Row

How to Choose the Right Upright Barbell Row 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.

Upright Barbell Row FAQ

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.

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