![]() ![]() The upright row requires significant shoulder abduction (bringing the upper arm directly out to the side away from the body) 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 Alternative?Īn 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 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. Here are the 9 best upright row alternatives: ![]() How can you reap all the benefits of the upright row without doing this exercise? However, you might be looking to substitute the upright row for a handful of reasons: it’s painful, you have a shoulder injury, you can’t feel the correct muscle groups working, or you just want to add variation to your shoulder workouts. If any exercise works for you, and you can perform it pain-free (in this case, free of shoulder pain), then it is good. This doesn’t mean you need to stop doing upright rows. I firmly believe that there are no “bad” exercises, just exercises performed poorly. Despite this outward popularity, the standard barbell upright row is a controversial exercise, to say the least. The upright row became popular largely due to old training videos from Arnold Schwarzenegger. ![]()
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