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

   Play demonstration

   1. 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
2. Play demonstration

   2. Elevator

   55% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. 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: 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
3. Play demonstration

   3. Skin The Cat

   54% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by hanging from a bar with your arms fully extended and your body relaxed.
   2. Engage your core and lift your legs up, bringing your knees towards your chest.
   3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
   4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
   5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
   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: upper back, not traps
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Upright Cable Row
4. Play demonstration

   4. Bodyweight Standing Close-grip Row

   54% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not traps
   • 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. Play demonstration

   5. Bodyweight Standing Row

   54% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not traps
   • 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
6. Play demonstration

   6. Bodyweight Standing Row (With Towel)

   53% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, not traps
   • 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
7. Play demonstration

   7. Hyperextension

   48% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the spinal erectors rather than the traps.

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
8. Play demonstration

   8. Hyperextension (On Bench)

   48% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
9. Play demonstration

   9. Inverted Row

   47% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height or use a suspension trainer.
   2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
   3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself back 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: lats, not traps
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Upright Cable Row
10. Play demonstration

    10. Inverted Row Bent Knees

    47% match

    • Upper Back
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Upright Cable Row