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

Ranked 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. 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 Cable Row

   85% match

   • Traps
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Scapula Dips

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

   3. Snatch Shrug

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

   4. Lever Gripless Shrug

   75% 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 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
5. 

   5. 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 Row - With Bands
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Upright Row - With Bands
6. 

   6. Standing Dumbbell Upright Row

   71% match

   • Traps
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   7. Smith Back Shrug

   69% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. Play demonstration

   8. Cable High Row (Kneeling)

   68% match

   • Traps
   • Cable
   • Intermediate
   • Compound

   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 Row - With Bands
   • Equipment: a cable, not a band
   • Body position: kneeling, not standing
9. 

   9. Barbell Shrug Behind The Back

   67% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
   2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
   3. Slowly return to the starting position as you breathe in.
   4. Repeat for the recommended amount 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: free weights, not a band
   • Body position: standing, the same as the Upright Row - With Bands
10. Play demonstration

    10. Band Shrug

    66% match

    • Traps
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
    4. Hold the contraction for a moment, then 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 band, the same as the Upright Row - With Bands
    • Body position: standing, the same as the Upright Row - With Bands