Best Upright Row Alternatives: Shoulder-Friendly Workouts

The barbell high pull, a great stand-in for the traditional upright row, mirrors its movements.

Both are staples in weightlifting and strength training. While targeting similar muscles, the high pull also hits the upper traps and arms, not just the shoulders and upper back.

Here's how to do this exercise:

1. Set up and snatch the barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Drive through your legs and hips explosively, pulling the barbell up by shrugging your shoulders and pulling your elbows high and wide.
3. Drop underneath the barbell into a partial squat, catching it with your elbows pointing forward and slightly higher than your shoulders.
4. Lower the barbell under control and repeat the movement. Maintaining proper form during the upright barbell row is vital to prevent injury, and seek guidance if you're new to this exercise.

Related: Best Barbell Exercises for Muscle Building

3. Dumbbell Lateral Raise

I often recommend the dumbbell lateral raise as an excellent alternative to dumbbell upright rows, primarily because it targets the lateral delts more effectively.

The lateral raise exercise can be performed in five simple steps:

1. Stand upright, keeping your feet positioned at a distance approximately equal to the width of your shoulders. Hold a dumbbell in each hand, with your arms extended straight and your palms facing towards your body.
2. Slowly lift your arms out to the sides, focusing on engaging your side deltoid muscles. Maintain a slight bend in your elbows throughout the movement.
3. Continue lifting your arms until they are parallel to the floor, forming a "T" shape with your body.
4. Lower the dumbbells back to the starting position in a controlled manner. Repeat the exercise for your desired number of repetitions, ensuring that you maintain proper form during a dumbbell lateral raise and start with a weight that challenges you without compromising your technique.

"Instead of the upright row, I recommend incorporating exercises like the lateral raise. These movements effectively target the deltoids without putting excessive strain on the shoulder joint."

- Dr. Emily Smith, Physical Therapist & Strength Coach

The jerk is a compound exercise functionally similar to the upright rows but with a distinct power component to its training stimulus.

This makes it significantly more intense than the upright row itself.

The jerk is usually performed by moderate- to advanced-level athletes to train their explosive strength and speed output.

To perform the jerk, follow the next steps:

1. Stand upright, keeping your feet positioned at a distance approximately equal to the width of your shoulders, arms straight, and the barbell resting on your shoulders, held in a front rack position. Your hands should be slightly wider than shoulder-width apart, your elbows pointing forward, and your feet hip-width apart. Maintain a tight core and upright posture.
2. Initiate the movement by bending your knees and hips into a partial squat. Keep your weight balanced and avoid leaning too far forward or backward.
3. Explosively extend your hips and knees, driving the barbell overhead. Simultaneously, push your body under the barbell and split your legs into a lunge-like position. Your front foot should move forward, and your back foot should move backward. Maintain stability and control throughout the movement.
4. Once the barbell is locked out overhead, stand up by bringing your back foot forward and joining it with your front foot. Finish in an upright position with the barbell directly overhead and your feet together. Repeat the process for the desired number of repetitions.

5. Cable Face Pull

The cable or face pull exercise is a suitable alternative to the upright row exercise as it effectively targets the upper back, deltoids, and biceps.

The external rotation performed at the end of the face pull helps activate the traps and rhomboids while promoting proper shoulder positioning.

The face pull exercise is usually performed with a rope attachment affixed to a cable pulley machine so as to allow unilateral posterior deltoid head activation for the exerciser.

To perform the cable face pull exercise, follow the next steps:

1. Adjust the cable machine to chest height and clip a rope attachment to the carabiner. Hold the rope with a neutral grip, keeping your arms straight.
2. Maintain an upright posture with your chest up, shoulders down, and gaze forward.
3. Pull the rope towards your ears, focusing on engaging the targeted muscles. At the end of the movement, squeeze your shoulder blades together and externally rotate your arms.
4. Slowly return to the starting position, reset, and repeat the exercise.

The upright row is a weightlifting exercise that primarily targets the muscles of the upper body, specifically the shoulders and upper back.

It involves lifting a weight, such as a barbell or a dumbbell, in a vertical motion close to the body, resembling the movement of pulling oneself up on a rope.

How to Perform

• To perform upright rows, start by standing upright with your feet shoulder-width apart, hands positioned slightly narrower, and holding the weight in front of you with an overhand grip.
• From this starting position, you pull the weight upwards, close to your body, by lifting your elbows and raising your hands towards your chin or upper chest level.

Muscle Engagement

According to ResearchGate, the movement primarily engages the deltoids (shoulder muscles), trapezius (upper back), and the muscles of the upper arms [2].

The barbell upright rows provide stability and allow you to lift heavier weights, potentially increasing the overall intensity of the exercise.

However, the fixed grip of the barbell may limit the natural movement of your wrists and hands compared to using dumbbells.