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Upright Row alternatives

If the Upright Row isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.

Which one when

  • The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Dumbbell Lateral Raise, Dumbbell Upright Row, Seated Side Lateral Raise, One-Arm Side Lateral Raise, Dumbbell Scaption; Machines and cables: Cable Lateral Raise, Cable Upright Row, Cable Seated Lateral Raise.
  • It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
  1. Dumbbell Lateral Raise
    1

    Dumbbell Lateral Raise

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Side delts.
    • A lower entry bar: 1 of 3 versus 2.

    Technique →Its alternatives →

  2. Cable Lateral Raise
    2

    Cable Lateral Raise

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Side delts.
    • A lower entry bar: 1 of 3 versus 2.

    Technique →Its alternatives →

  3. Dumbbell Upright Row
    3

    Dumbbell Upright Row

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Side delts.
  4. Cable Upright Row
    4

    Cable Upright Row

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Side delts.
  5. Seated Side Lateral Raise
    5

    Seated Side Lateral Raise

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Side delts.
  6. One-Arm Side Lateral Raise
    6

    One-Arm Side Lateral Raise

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Side delts.
    • One side at a time: you'll see if one side lags.
  7. Cable Seated Lateral Raise
    7

    Cable Seated Lateral Raise

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Side delts.
  8. Dumbbell Scaption
    8

    Dumbbell Scaption

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Side delts.

These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.

Swapping in the diary

In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.

Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.

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Prefer Telegram? Open the bot — same diary.

Read next

Position photos from the open free-exercise-db.