The barbell upright row is a shoulder exercise that targets muscles in your upper body, including the lateral and anterior deltoids, brachialis, biceps, brachioradialis, middle and lower trapezius, serratus anterior, infraspinatus, supraspinatus and teres minor. Few alternative exercises target all or many of the same muscles as upright rows, but there are options. Consult your doctor before starting a new exercise program.
Dumbbell Raise
The dumbbell raise is a similar exercise to upright rows and works the same muscles. Start by holding a dumbbell in each hand with your arms straight down at your sides, palms facing your sides. Slowly pull your arms up by bending your elbows outward. Raise until the dumbbells are in line with your ribs. Slowly lower your arms by flexing your elbows and repeat. You can hold your wrists flexed, extended or neutral when the dumbbells are raised to your ribs.
Shoulder Press
The barbell shoulder press works some of the same muscles as upright rows, including the lateral and anterior deltoids, middle and lower trapezius, serratus anterior and supraspinatus. Grasp a barbell with an overhand grip. Sit on a bench and hold the barbell at shoulder level. Contract your core muscles to stabilize your torso. Slowly extend your arms above your head and then lower the barbell back to shoulder level. Begin with a light weight until you learn the correct technique.
Front Raise
The front raise is another exercise that targets the same muscles as the shoulder press, with the exception of supraspinatus. You can perform the exercise using dumbbells, a barbell or a cable machine. If using a cable machine, set the appropriate weight and sit facing the machine. Grasp the handles located on the floor on both sides. Start by holding your arms straight toward the floor. Raise your arms as you begin to pull the cable handles upward as high as possible. Slowly lower your arms back to the starting position and repeat.
Lateral Raise
The lateral raise targets the same muscles as the shoulder press and can be done using a cable machine or dumbbells. Position yourself in the center of the machine. Use the cables attached to the lower pulleys. Grasp the left stirrup handle with your right hand and the right stirrup handle with your left hand. Execute the move by keeping your elbows slightly bent and palms of your hands facing each other. Raise your arms out to your sides until your arms are in line with your shoulders. Lower and repeat.
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