Upright rows target shoulder muscles, engage the upper traps, and support upper-body strength, but they also come with injury risks. While they effectively target your delts and upper traps, they also place your shoulders in a compromised position that can increase the risk of shoulder impingement injuries, especially for those with pre-existing conditions. Luckily, you don’t have to give up gains to stay safe. In this article, we’ll explain what upright rows actually do, why they’re problematic, and which five safer exercises can help you build stronger, more resilient shoulders without the risk.
What Are Upright Rows?
Upright rows are a compound weight training exercise that involves standing tall with your feet shoulder-width apart, holding a barbell or dumbbells at hip level with your palms facing towards your body. Then, you lift the load—elbows first and close to your body—vertically up to your collarbone. Upright rows strengthen the upper body, especially for shoulder workouts that target the deltoid and upper trapezius muscles.
What Muscles Do Upright Rows Work?
Upright rows target all three deltoid muscles, especially the lateral (middle) and anterior (front) heads, along with the upper trapezius. The posterior (rear) delts are minimally engaged for stabilization, and you’ll also get some activation from your biceps, though they’re secondary movers.
Here’s a breakdown of the main muscles at work:
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Middle delts (also known as side or lateral delts) play a crucial role in shoulder abduction, lifting the arm to the side.
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Rear delts (also known as posterior delts) are located on the backside of the shoulders. They’re key players in shoulder extension and have a minor role in external arm rotation.
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Front delts, which you can see when you look at your shoulder in a mirror, are also activated, though to a lesser degree. They assist in shoulder flexion and horizontal abduction of the arm, allowing the arm to be brought forward and across the body.
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The upper trapezius (also known as the upper traps) is located on the upper back and neck and is crucial for stabilizing the scapula, supporting posture and neck movement, shoulder elevation, and scapular retraction.
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Biceps on the front of your upper arm assist with the pulling motion, but are not the primary focus.
On paper, it’s a solid list. But the way the exercise is performed is what raises red flags.
What’s the Problem With Upright Rows?
Despite their popularity, upright rows are problematic because they put your shoulders in a vulnerable position involving internal rotation combined with elevation. Ironically, and not in a good way, this is a similar position to one your doctor would place you in to perform a Hawkins-Kennedy shoulder impingement test to check for pain and injury.
This movement pattern can compress the soft tissues inside the shoulder joint, especially the tendons and bursa. Over time, this can lead to pain, limited mobility, or full-blown injuries, especially for those with pre-existing injuries or mobility issues.
Plus, the upright row forces your wrists into awkward angles, increasing the risk of discomfort or overuse injuries there, too.
Bottom line? You’re trying to strengthen your shoulders, not sabotage them.
5 Upright Row Alternatives To Try
Don’t worry, you don’t have to give up the gains of upright row exercises just to stay safe. Safer alternatives protect your shoulders, replicate upright row benefits, and improve long-term performance. Try one (or all!) of these five alternative exercises that also target those same delts and upper traps muscles while promoting healthier shoulder mechanics and reducing the risk of injury.
Cheat to Strict Lateral Raise
What It Works
The controlled movement of the cheat to strict lateral raise helps promote muscle growth in the shoulders, particularly the middle delts and upper traps. It’s safer because it avoids vertical pulling and internal rotation while emphasizing shoulder abduction.
How to Do It
This exercise can be done with fairly heavy dumbbell weights.
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Start with the dumbbells held low in front of you.
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Use momentum to swing them slightly outward to a lateral raise.
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The key is to control the eccentric lowering (the lengthening phase of the muscle contraction) on the way down.
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Then, when you reach the lowest point, immediately rep out with another.
Tip: To help prevent injury, be sure to use proper form and not go too heavy on the weights.
Dumbbell High Pull
What It Works
A dumbbell high pull involves externally rotating the arm up beyond shoulder level, as opposed to the internal rotation with elevation you get from the upright row. You still target the middle and rear delts and upper traps, but in a much safer way. Note that you can also use a cable machine, kettlebells, or resistance bands instead of dumbbells.
How to Do It
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Hold a pair of dumbbells slightly in front of your thighs with an overhand grip.
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Place your feet shoulder-width apart and hinge at the hips, slightly bending your knees.
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Lower the dumbbells to just above your knees and engage your core.
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Pull the weights up and slightly outwards, leading with your elbows and stopping at your shoulders. You will feel a contraction in the middle and rear delts, showing that you are working the targeted muscles.
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Slowly bring it back in and down in a controlled movement to the starting position.
Tip: Focus on proper form, keeping your elbows higher than your wrists during the pull.
Cable Face Pull
What It Works
Cable shoulder exercises are another effective way to build your shoulder muscles without risking injury. The cable face pull can be performed with a cable machine and trains the upper back, deltoids, and biceps, making it a good alternative to the upright row. Using external rotation at the end of the pull helps pull the shoulders down and back, activating the traps while preventing injuries associated with internal rotation and elevation.
How to Do It
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Set a cable machine at upper chest height with a rope and grip attachment.
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Grip the rope with a neutral grip with your arms straight, chest up, shoulders down, and looking straight ahead.
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Pull the rope towards your face while externally rotating your arms.
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At the maximum end of your pull, squeeze your shoulder blades together.
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Then, slowly return to the starting position in a controlled motion, and repeat.
Tip: The key to being effective is not to go too heavy and let your biceps take over, allowing those delts and traps to get most of the workout.
Bodyweight Rotating Plank
What It Works
The bodyweight rotating plank is effective because it uses relative abduction to intensely work those middle delts, strengthening the shoulders and increasing shoulder width in a simple exercise you can do anywhere without any equipment. Even though the arm on the floor is stationary, the movement of the torso away and back creates abduction at the shoulder joint, making it a great bodyweight shoulder exercise that helps build the middle deltoid and enhances core stability.
How to Do It
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Get on the floor and into a side plank position, supporting your body weight on one elbow while the other arm is placed near your chest, elbow bent.
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Rotate your torso upward and extend your free arm up towards the ceiling, still keeping your elbow bent while driving your other elbow into the ground as you move.
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Lower your arm back to the starting position in a controlled motion.
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Repeat before switching to the other side.
Tip: Keep your hips lifted and avoid collapsing through the supporting shoulder.
Barbell Overhead Carry
What It Works
The barbell overhead carry is a simple but effective alternative that puts your entire body under tension while enhancing your single-leg balance. It works those delts, upper traps, and upper back muscles while under tension without any pulling that risks those shoulder injuries.
How to Do It
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Place your hands slightly wider than shoulder-width apart and press the barbell overhead from the squat rack.
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Keep your biceps positioned behind your ears while keeping your chest high and your shoulders down.
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Take slow, deliberate steps, maintaining tension throughout your body.
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Walk for about 20 to 40 yards.
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Re-rack the barbell in the squat rack, rest, and repeat.
Tip: Don’t overload; use 60-80% of your overhead press max to start.
Frequently Asked Questions
Is the Upright Row Worth Doing?
Upright rows were once widely recommended for building shoulder and upper back strength. However, professional trainers and physicians now recommend not doing them because they carry a particularly high risk of shoulder impingement injuries, especially for those with existing shoulder impingement issues or other mobility issues.
Can I Skip Upright Rows?
Upright rows are risky and can lead to shoulder injury, especially shoulder impingement, so skipping them is a good idea. Fortunately, there are alternative exercises that target the same muscles, such as cable face pulls and barbell overhead carries.
What Is a Good Substitute for Upright Row?
The high risks of shoulder injury during upright rows have us all searching for safer alternatives. Fortunately, there are great substitutes that work the same muscles without the risks, including cable face pulls, dumbbell high pulls, cheat to strict lateral raises, bodyweight side lateral raises, and barbell overhead carries.
Upright Row Alternatives Boost Strength, Reduce Risk, and Support Muscle Growth
Upright rows might effectively target the shoulders and traps, but the risk of shoulder impingement makes them a questionable choice, especially for anyone with pre-existing shoulder conditions. Fortunately, safer alternatives like cable face pulls, dumbbell high pulls, cheat to strict lateral raises, bodyweight side lateral raises, and barbell overhead carries can help you build strength and size without compromising your joint health.
Prioritize form, be mindful of shoulder mechanics, and you can still make impressive gains safely. Want more innovative training without the guesswork? Explore the Speediance Gym Monster 2 or the compact Speediance Gym Pal for smart, full-body strength training solutions.
