10 Best Upright Cable Row Alternatives for Trap Development

If you can’t perform the upright cable row, choose from barbell upright rows, dumbbell upright rows, barbell high pulls, barbell shrugs, or face pulls to hit the traps. Cue: lead with the elbows, keep a neutral spine, and use controlled scapular elevation to maintain upper-trap activation while reducing shoulder impingement risk.

Original Exercise: Upright Cable Row

Upright Cable Row
Primary Muscle
Traps
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Shoulders
How to Perform Upright Cable Row
  1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar 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 cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, 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 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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Upright Cable Row Alternatives

Best Match
Upright Row - With Bands

1. Upright Row - With Bands

85.2% Match
Traps Band Intermediate Isolation
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.
Cable High Row (kneeling)

2. Cable High Row (kneeling)

82.4% Match
Traps Cable Intermediate Isolation
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.
Cable Upper Row

3. Cable Upper Row

80.2% Match
Upper-back Cable Intermediate Isolation
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.
Scapula Dips

4. Scapula Dips

78.9% Match
Traps Body-weight Intermediate Isolation
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.
Snatch Shrug

5. Snatch Shrug

76.2% Match
Traps Barbell Intermediate Isolation
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.
Lever Gripless Shrug

6. Lever Gripless Shrug

75.7% Match
Traps Lever Beginner Isolation
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.
Cable Standing Rear Delt Row (with Rope)

7. Cable Standing Rear Delt Row (with Rope)

75.4% Match
Delts Cable Intermediate Isolation
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.
London Bridge

8. London Bridge

71% Match
Upper-back Rope Intermediate Isolation
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.
Clean Shrug

9. Clean Shrug

70.7% Match
Traps Barbell Intermediate Isolation
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.
Cable Rear Delt Row (with Rope)

10. Cable Rear Delt Row (with Rope)

70.4% Match
Delts Cable Intermediate Isolation
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.

Why You Might Need a Upright Cable Row Alternative

You may swap the upright cable row because of shoulder pain, no cable station, or a desire for different loading patterns and range of motion. The upright cable row places the shoulder into a high-elbow vertical pull that can aggravate the rotator cuff in some lifters; substitutes change joint angles and scapulothoracic demands. For example, barbell shrugs isolate scapular elevation to maximize upper-trap activation, while high pulls add hip drive and greater eccentric control for total posterior-chain recruitment. Use the technique cue: pull with elbows high on rows or execute vertical shrugs with a short, controlled eccentric to optimize trap loading and protect the glenohumeral joint.

How to Choose the Right Substitute

Pick an alternative based on equipment, pain history, and the movement pattern you need. If you lack cables but want similar vertical pull mechanics, use a barbell or dumbbell upright row and cue 'elbows above wrists' to keep trap emphasis. For rotator-cuff issues prioritize shrugs or face pulls with scapular retraction and external rotation cues to reduce impingement. Consider loading capacity: choose shrugs for heavy, low-rep strength work and high pulls or upright rows for explosive or hypertrophy-focused sets with 6–12 reps and controlled eccentrics to maximize trap fiber recruitment.

Frequently Asked Questions

What muscles does Upright Cable Row work?

The upright cable row primarily targets the upper trapezius by driving scapular elevation and upward rotation. It also recruits the lateral deltoid and biceps as secondary movers when you pull with elbows high and maintain a vertical torso.

What is the best bodyweight alternative to Upright Cable Row?

A feet-elevated inverted row with elbows flared slightly provides a solid bodyweight substitute; cue: pull the chest to the bar while keeping elbows high to emphasize the traps. If you have a suspension trainer, perform bodyweight face pulls with scapular retraction and external rotation to recruit the mid- and upper-traps.

Can I build muscle without doing Upright Cable Row?

Yes, you can build trap muscle with other compound and isolation lifts such as shrugs, high pulls, and face pulls that target scapular elevation and retraction. Prioritize progressive overload, controlled eccentrics, and cues that emphasize full scapular movement to maintain high trap activation.

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