10 Best Upright Cable Row Alternatives for Trap Development

Ranked Upright Cable Row Alternatives

10 substitutes, ranked by how closely each one matches the Upright Cable 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. Upright Row - With Bands

   85% match

   • Traps
   • Band
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles 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 handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, 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 handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Upright Cable Row
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Upright Cable Row
2. Play demonstration

   2. Cable High Row (Kneeling)

   82% match

   • Traps
   • Cable
   • Intermediate
   • Compound

   The same equipment, done kneeling instead.

   How to perform this exercise

   1. Attach a straight bar to a cable machine at chest height.
   2. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
   3. Sit back on your heels, keeping your back straight and your core engaged.
   4. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release the bar 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: traps, the same as the Upright Cable Row
   • Equipment: a cable, the same as the Upright Cable Row
   • Body position: kneeling, not standing
3. Play demonstration

   3. Cable Upper Row

   80% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Attach a straight bar to a cable machine at chest height.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Keep your back straight and your core engaged.
   5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement.
   7. Slowly release the bar back to the starting position.
   8. 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: a cable, the same as the Upright Cable Row
   • Body position: standing, the same as the Upright Cable Row
4. Play demonstration

   4. Scapula Dips

   79% 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

   1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
   4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
   5. 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 Upright Cable Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Upright Cable Row
   • Balance: harder to stay steady on than the Upright Cable Row
5. 

   5. Snatch Shrug

   76% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
   2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

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

   Why this matches

   • Primary muscle: traps, the same as the Upright Cable Row
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Upright Cable Row
6. Play demonstration

   6. Lever Gripless Shrug

   76% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Grasp the handles with your palms facing inwards and your arms fully extended.
   3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
   4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
   5. 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 Upright Cable Row
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Upright Cable Row
7. Play demonstration

   7. Cable Standing Rear Delt Row (With Rope)

   75% match

   • Delts
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
   3. Keep your back straight and your core engaged.
   4. Pull the cable towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, then slowly release the cable 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: delts, not traps
   • Equipment: a cable, the same as the Upright Cable Row
   • Body position: standing, the same as the Upright Cable Row
8. Play demonstration

   8. London Bridge

   71% match

   • Upper Back
   • Rope
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the rope to a high anchor point.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip, palms facing down.
   4. Lean forward slightly, keeping your back straight and core engaged.
   5. Pull the rope towards your body, squeezing your shoulder blades together.
   6. Pause for a moment at the peak of the movement, then slowly release the tension and return 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: a suspension trainer, not a cable
   • Body position: standing, the same as the Upright Cable Row
9. 

   9. Clean Shrug

   71% match

   • Traps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
   2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

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

   Why this matches

   • Primary muscle: traps, the same as the Upright Cable Row
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Upright Cable Row
10. Play demonstration

    10. Cable Rear Delt Row (With Rope)

    70% match

    • Delts
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a rope handle to a low pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope handle with an overhand grip, palms facing each other.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the tension and return 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: delts, not traps
    • Equipment: a cable, the same as the Upright Cable Row
    • Body position: standing, the same as the Upright Cable Row