8 Best Upright Row Alternatives in 2022

The Upright Row is one of the most useful exercises in the gym. With proper form, it will strengthen your back, shoulders, and triceps. Unfortunately, many people don’t know how to perform the exercise correctly. As a result, they end up overworking their shoulders, risking injuries. 

So If you suffer from shoulder pain after performing the exercise incorrectly, Then you may be looking for an alternative to the upright row. The best options include the Cable Face Pull, the Single Arm Dumbbell Power Snatch, and the Dumbbell Lateral Raise. But here is the list of 8 Best Upright Row Alternatives.

8 Best Upright Row Alternatives

1. Dumbbell Lateral Raise

Want to know the single most important exercise you can do to strengthen your shoulders? It’s this one! The dumbbell lateral raise is the best exercise you can do for your shoulder joint. It works your deltoids, teres major, and rhomboids harder than any other exercise. Try it… you’ll see!

How to do Dumbbell Lateral Raise:

Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands at arm’s length next to your sides. Your palms should be facing each other and your arms should be completely straight. Now, bend your knees and lean forward slightly so your body forms a 45-degree angle with the floor. Keeping your arms completely straight, raise your arms until they are level with your shoulders. Then, slowly come back down to the starting position. That’s one rep. Do as many reps as you can. It’s a great exercise to develop your lateral (side to side) and rotational (turning) shoulder strength.

Benefits of Dumbbell Lateral Raise:

  • You should be aware that some of the benefits of doing this exercise are:
  • It helps to improve your upper back strength.
  • It helps to improve your shoulder muscles.
  • It helps to improve your lower back muscles.
  • It helps to improve your abdominal muscles.
  • It helps to improve your bicep muscles.


2. Seated Muscle Snatch

Seated Muscle Snatch exercise is a simple way to improve your strength in your arms, shoulders, and back. This exercise is especially useful if you are over 40 and suffer from back problems or arthritis.

How to do Seated Muscle Snatch:

The most important thing to remember when you are doing a seated muscle snatch is to keep your core tight. The key is to keep your back straight and your core tight. You can also hold the bar with your hands and grab it with your fingers. This will make it easier for you to lift the weight. Keep your body straight and your back straight. Your legs should be straight and your knees should be bent. When you are holding the bar, your hips should be lower than your shoulders. Hold the bar as high as possible. This will help you to make your snatch more powerful. If you are doing the snatch correctly, you should be able to do five repetitions. Make sure that you keep your knees and hips straight. You may have to adjust your position so that you can do this correctly.

Benefits of Seated Muscle Snatch:

  • Strengthens your back
  • Builds up your core
  • Improves your shoulder strength
  • Helps with fat loss
  • Helps you get stronger
  • Works your whole body
  • Good for beginners


3. Cable Face Pull

Cable Face Pull is a simple exercise that strengthens the muscles in your face and neck. This simple exercise should be done after every time you use a computer for long periods of time. It will make a noticeable difference in the appearance and health of your face and neck.

How to do Cable Face Pull:

The first step is to do a warm-up. You should stretch your muscles and do some easy exercises. This will help you to be more flexible. After you are done with the stretching, you should be ready to start. You need to do the cable face pull. Start by standing straight with your arms at your side. Then, you should bend your elbows so that your forearms are pointing down. You should keep your palms facing down. Your hands should be close together.

Benefits of Cable Face Pull:

  • It will strengthen your muscles
  • It will help you to burn more calories
  • It will improve your posture
  • It will help you to lose weight
  • It will make your shoulders and neck stronger


4. Dumbbell YTW

Dumbbell YTW (Yoga Tune Up) is a simple but very effective workout designed to burn fat, tighten muscles and increase your metabolism. This routine was designed by fitness expert, Brett Jones, and it’s the most requested routine on my website.

How to do Dumbbell YTW:

To Dumbbell YTW, you will need to hold two dumbbells with both hands. Keep your elbows close to your body and your hand’s shoulder-width apart. Hold one dumbbell with your left hand, and then use your right hand to grab the other dumbbell. Slowly lift your dumbbells up towards your shoulders. Lower the dumbbells to your sides and repeat the movement. Repeat this exercise until you are able to do it in good form.

Benefits of Dumbbell YTW:

  • Dumbbell YTW exercise is a great way to lose weight
  • Dumbbell YTW exercise is a great way to build strength
  • It is a great way to improve your posture
  • Dumbbell YTW exercise is a great way to get fit
  • Dumbbell YTW exercise can be done anywhere


5. Single Arm Dumbbell Power Snatch

Learn how to properly perform the Single-Arm Dumbbell Power Snatch This exercise is great for building strength in your arms, shoulders, and chest.

How to do Single-Arm Dumbbell Power Snatch:

You should try to use the same technique when you are doing a single-arm dumbbell power snatch. The next thing you need to do is to hold the dumbbell in your dominant hand. Then, you should keep your body straight and pull the dumbbell up with a controlled motion. When you are pulling the weight up, make sure that your elbow is locked. At the same time, your thumb should be pointed down to the ground. This will help you to control your weight. As soon as the dumbbell reaches its highest point, you should immediately lock your elbow. The next thing you need to do is to lower the dumbbell back to the starting position. You should repeat the entire movement again.

Benefits of Single-Arm Dumbbell Power Snatch:

  • It will help to build muscle
  • It will improve your grip strength
  • It will help you to develop muscle endurance
  • It will help you to work on your chest, shoulders, and arms
  • It will help you to develop your abs


6. Band Lateral Raise

Band lateral raises are one of the most effective bodyweight exercises you can do. They work out your entire upper body and target your triceps, biceps, shoulders, and chest.

How to do Band Lateral Raise:

To do a band lateral raise, you will need to lift one of your arms above your head while keeping your other arm straight. You should do this movement slowly and smoothly. The best part of the exercise is that it’s a great way to strengthen your biceps. You should do this exercise for a minimum of 20 repetitions

Benefits of Band Lateral Raise:

  • You will build up your shoulders and your chest muscles.
  • It helps you to build muscle mass and strength.
  • It helps you to build up your biceps, triceps, and upper body.
  • Band Lateral Raise will improve your grip strength.
  • It improves your balance.
  • It improves your back strength.
  • It improves your upper body strength.
  • Band Lateral Raise will improve your body tone.
  • Band Lateral Raise will improve your abdominal strength.
  • Band Lateral Raise will improve your lower back strength.


7. Barbell High Pull

The Barbell High Pull is a barbell exercise designed to target the triceps. It’s a great way to work out your upper body in a low-impact manner.

How to do Barbell High Pull:

First, you need to get yourself a barbell and a set of dumbbells. You should buy a weight that is around 5 to 6 pounds. This is the right amount of weight for beginners. You don’t need anything heavier than this. If you are lifting weights for the first time, then you should not lift a heavyweight. Start off with a lighter weight, and gradually work your way up.

To perform this exercise, you need to start by setting up the barbell. Then, you need to place it on your shoulders and hold it with both hands. Next, you need to stand upright with a straight back. Then, you need to bend your knees and squat down until your thighs are parallel to the floor. Finally, you should push yourself up by straightening your legs and bringing the barbell in front of your chest. After that, you need to lift the barbell off your shoulders and keep it close to your body while you are standing upright.

Benefits of Barbell High Pull:

  • You will build strength in your upper body
  • You can use a lighter weight when you start out
  • You will build muscle in your shoulders, biceps, and triceps
  • You will burn fat during the exercise
  • You will burn fat throughout the day



The TRX YTW exercise is an all-in-one exercise system that provides the best workout in the world. This system is ideal for both beginners and advanced athletes. It comes with a TRX band, a yoga mat, and a set of dumbbells.

How to do TRX YTW

To do TRX YTW, you will need to use the TRX Suspension Trainer. Once you have the TRX, you will be able to do this exercise. The TRX has a pulley system that allows you to perform pull-ups. You will need a resistance band and a suspension trainer. Start by tying the resistance band to the TRX. Next, tie the suspension trainer to the other end of the resistance band. This is how you will be able to do the TRX YTW exercise. You will have to perform pull-ups with the TRX. Now, attach the suspension trainer to the TRX. When you do this, your body will be suspended in mid-air. This will allow you to perform pull-ups without having to use the floor or a pull-up bar. This is how you can do TRX YTW.

Benefits of TRX YTW

  • You will lose more fat, but it will take longer
  • You will gain strength quicker, but it may be harder to lose fat
  • You will lose weight, but you will have muscle
  • You will have more energy but you will need to be strict

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