The major difference between the two is the amount of assistance from the lower body. If specificity to the upright row is important to you, then look no further than the barbell high pull. The barbell high pull is a fantastic substitute for the upright row, as it very closely resembles the upright row and uses all the same muscle groups. Takeaway: An ideal exercise to replace the upright row will mimic a similar movement pattern by involving humeral abduction and scapular elevation. ![]() The elbows also bend slightly throughout the exercise. While performing the upright row, the lifter’s arms travel away from their body and their shoulder blades lift upward near the top of the movement. Takeaway: An effective upright row alternative must primarily target the lateral delts and the upper traps. This action involves the biceps to a small extent, too. That said, the rhomboids also assist in retracting the scapulae (shoulder blades) at the top of the exercise as you drive your elbows up and back.įinally, there’s a small amount of elbow flexion (bending) that occurs in order to bring the barbell upwards. As a result, the lateral delts and upper traps are the main movers on this exercise - respectively. The upright row requires a significant amount of humeral abduction (bringing the upper arm directly out to the side) and scapular elevation (lifting the shoulder blades upwards). The muscles used in the upright row are the: Click on the link to read it next! What Makes a Good Upright Row AlternativeĪn effective substitute for the upright row will: (1) target the same muscle groups as those worked in the upright row and (2) closely replicate the motor pattern of the upright row. You’ll find some stellar upper body variations in this article, too. This article is an extension of my 9 Best Overhead Press Alternatives (With Pictures) article. In the article below, we’ll cover the most important details you need to know when selecting an alternative for the upright row. ![]() So how can you reap all the benefits of the upright row without using this exact exercise? However, you might be looking to substitute the upright row for a few reasons: perhaps this exercise is painful to perform because you’re injured, you can’t seem to feel the correct muscle groups working, or you just want to shake up your shoulder workouts with more variation. ![]() Usually, it is performed using a standard barbell or EZ curl bar. The upright row is a free-weight exercise that targets the lateral deltoids, upper traps, rhomboids, and biceps.
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