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: Scapula Dips.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Upright Row - With Bands

Upright Row - With Bands
Primary muscle
Traps
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders

How to perform Upright Row - With Bands
  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.
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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
    Scapula DipsPlay demonstration

    1. 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
  2. ElevatorPlay demonstration

    2. Elevator

    56% 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 band
    • Body position: standing, the same as the Upright Row - With Bands
  3. Skin The CatPlay 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 band
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Upright Row - With Bands
  4. Bodyweight Standing Close-grip RowPlay 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 band
    • Body position: standing, the same as the Upright Row - With Bands
    • Balance: harder to stay steady on than the Upright Row - With Bands
  5. Bodyweight Standing RowPlay 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 band
    • Body position: standing, the same as the Upright Row - With Bands
    • Balance: harder to stay steady on than the Upright Row - With Bands
  6. Bodyweight Standing Row (With Towel)Play demonstration

    6. Bodyweight Standing Row (With Towel)

    54% 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 band
    • Body position: standing, the same as the Upright Row - With Bands
    • Balance: harder to stay steady on than the Upright Row - With Bands
  7. Inverted RowPlay demonstration

    7. Inverted Row

    48% 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 band
    • Body position: hanging, not standing
  8. Inverted Row Bent KneesPlay demonstration

    8. Inverted Row Bent Knees

    48% 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 band
    • Body position: hanging, not standing
  9. HyperextensionPlay demonstration

    9. Hyperextension

    47% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    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 band
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Upright Row - With Bands
  10. Hyperextension (On Bench)Play demonstration

    10. Hyperextension (On Bench)

    47% 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 band
    • Body position: lying face down, not standing
    • 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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