10 Best Upright Cable Row Alternatives for Trap Development

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Upright Row - With Bands

   85% match

   Traps · Intermediate · Compound

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

   • Band

   How to perform it

   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 · Intermediate · Compound

   The same equipment, done kneeling instead.

   • Cable

   How to perform it

   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 · Intermediate · Compound

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

   • Cable

   How to perform it

   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 · Intermediate · Isolation

   Use this when you have nothing to train with, because it works the traps with bodyweight alone.

   • Bodyweight

   How to perform it

   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 · Intermediate · Isolation

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

   • Barbell

   How to perform it

   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 · Beginner · Isolation

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

   • Lever

   How to perform it

   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 · Intermediate · Compound

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

   • Cable

   How to perform it

   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. 8. London Bridge

   71% match

   Upper Back · Intermediate · Compound

9. 9. Clean Shrug

   71% match

   Traps · Intermediate · Compound

10. 10. Cable Rear Delt Row (With Rope)

    70% match

    Delts · Intermediate · Compound