10 Upright Row - With Bands Alternatives for Shoulder Pain & No Gear

The Upright Row - With Bands is done standing with a band. Ranked closest by our scoring: the Upright Cable Row, Scapula Dips and the Snatch Shrug.

Upright Row - With Bands

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

How to Do the Upright Row - With Bands

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

Traps, with shoulders · Band · Intermediate · Compound

  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.

The 10 Best Upright Row - With Bands Alternatives

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

    1. Upright Cable Row

    85% match

    Traps · Intermediate · Compound

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

    • Cable
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: traps, the same as the Upright Row - With Bands
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Upright Row - With Bands
  2. Scapula DipsPlay demonstration

    2. Scapula Dips

    80% 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 Row - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Upright Row - With Bands
  3. Snatch Shrug

    3. Snatch Shrug

    77% 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 Row - With Bands
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Upright Row - With Bands
  4. Lever Gripless ShrugPlay demonstration

    4. Lever Gripless Shrug

    75% 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 Row - With Bands
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Upright Row - With Bands
    • Balance: easier to stay steady on than the Upright Row - With Bands
  6. Standing Dumbbell Upright Row

    6. Standing Dumbbell Upright Row

    71% match

    Traps · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells 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 dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, 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 dumbbells 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 Row - With Bands
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Upright Row - With Bands
  7. Smith Back ShrugPlay demonstration

    7. Smith Back Shrug

    69% match

    Traps · Beginner · Isolation

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

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and allow the barbell to hang in front of your thighs.
    4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then lower your shoulders back down to the starting position.
    6. 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 Row - With Bands
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Upright Row - With Bands
    • Balance: easier to stay steady on than the Upright Row - With Bands

Upright Row - With Bands FAQ

What muscles does Upright Row - With Bands work?

Upright Row - With Bands primarily targets the upper trapezius and lateral deltoids while engaging levator scapulae and upper rhomboids to stabilize the scapula. The biceps assist as secondary elbow flexors. Emphasize pulling with the elbows to increase trapezius recruitment.

What is the best bodyweight alternative to Upright Row - With Bands?

A strict inverted (Australian) row performed with elbows flared and chest pulled to the bar is the best bodyweight swap to bias the traps and rear delts. Cue: lead the motion with the elbows and pull your sternum to the bar while keeping the torso rigid to activate mid/upper trapezius and scapular retractors.

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