The barbell upright row is a commonly used exercise to develop the deltoids and trapezius, making it a favorite among those looking to strengthen and sculpt their shoulders. However, barbell upright rows can pose a significant risk of shoulder impingement, particularly due to the internal rotation of the shoulder joint, which can irritate the rotator cuff tendons. This exercise can be harmful to the shoulder joint due to internal rotation and elevation, suggesting that it may not be suitable for everyone and recommending alternative movements to avoid injury. For individuals experiencing discomfort or those looking for safer alternatives, there are plenty of exercises that can effectively target the same muscle groups while minimizing the risk of injury. This guide will walk you through five highly effective alternatives to upright rows, each designed to build strength, stability, and definition in your shoulders.
1. Lateral Raises
Targeted Muscles: Lateral Deltoids, Upper Trapezius
Lateral raises are an excellent isolation exercise for developing the lateral deltoids—the middle part of the deltoid muscle responsible for the width and shape of the shoulders. The lateral raise is crucial for shoulder training, enhancing deltoid muscle development and overall shoulder hypertrophy through proper form and technique. Different variations of the lateral raise, such as the dumbbell lateral raise and the bodyweight side lateral raise, are highly effective for shoulder development. Lateral raises help create that much-desired “capped” look, giving you broader shoulders and improving shoulder aesthetics.
How to Perform Lateral Raises:
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Starting position: Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with palms facing inward.
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Lift the weights: With a slight bend in your elbows, raise your arms outward to the sides until they reach shoulder height. Your palms should face the floor as you lift.
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Control the descent: Lower the dumbbells back to the starting position in a controlled manner, resisting gravity and maintaining tension in the deltoids.
Tips for Maximum Effectiveness:
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Don’t swing: Avoid using momentum or swinging the weights. Focus on slow, controlled movements to fully engage the deltoids.
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Keep elbows slightly bent: This helps prevent unnecessary stress on the elbow joint while keeping the tension on your shoulder muscles.
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Lead with your elbows: Ensure that your elbows stay slightly higher than your hands during the movement, which helps better engage the middle delts.
Why It Works:
Lateral raises are ideal for isolating the lateral deltoids, which are critical for building shoulder width and creating a balanced shoulder profile. This exercise avoids the internal rotation associated with upright rows, making it a safer alternative for those with shoulder discomfort or past injuries. Furthermore, the controlled tempo required for lateral raises promotes time under tension, which is essential for muscle growth.
2. Dumbbell Shoulder Press
Targeted Muscles: Anterior Deltoids, Lateral Deltoids, Triceps, Upper Trapezius
The dumbbell shoulder press is a compound movement that activates the entire shoulder complex, as well as the triceps and upper trapezius. As an alternative, the dumbbell upright row can be used instead of the traditional barbell version. This exercise is one of the most effective for building overall shoulder mass and strength, especially in the anterior (front) deltoids. The dumbbell upright row helps reduce the risk of shoulder injury and addresses muscle imbalances by allowing a more comfortable range of motion.
How to Perform the Dumbbell Shoulder Press:
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Starting position: Sit on a bench with back support or stand with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, with your palms facing forward.
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Press the weights overhead: Push the dumbbells directly upward until your arms are fully extended, keeping your elbows slightly bent at the top.
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Lower with control: Bring the dumbbells back down to shoulder height in a slow, controlled manner, maintaining tension in your shoulders throughout the movement.
Tips for Maximum Effectiveness:
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Engage your core: Tighten your core to stabilize your torso and prevent arching your lower back, which helps focus the work on your shoulders.
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Don’t lock out your elbows: Avoid locking your elbows at the top of the press to maintain continuous tension on the shoulder muscles.
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Use a full range of motion: Lower the dumbbells to shoulder height to ensure that you engage the muscles through their entire range of motion.
Why It Works:
The dumbbell shoulder press targets the anterior deltoids and lateral deltoids, making it a great alternative to upright rows for developing shoulder size and strength. By pressing with dumbbells, you also promote balanced muscle development on both sides of your body. Additionally, because this is a compound movement, it allows you to lift heavier weights, which translates to greater overall muscle growth and functional strength.
3. Arnold Press
Targeted Muscles: Anterior Deltoids, Lateral Deltoids, Triceps, Rotator Cuff
The Arnold press, named after legendary bodybuilder Arnold Schwarzenegger, is a variation of the shoulder press that involves rotating the wrists during the movement, making it one of the effective shoulder exercises. Choosing safer shoulder exercises is crucial to avoid injury and ensure long-term shoulder health. This exercise provides an additional challenge by engaging the rotator cuff muscles, making it a fantastic choice for those looking to build shoulder stability and strength.
How to Perform the Arnold Press:
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Starting position: Sit or stand with a dumbbell in each hand. Begin with your palms facing your body at shoulder height, elbows bent.
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Press and rotate: As you press the dumbbells overhead, rotate your palms outward so that they face forward by the time your arms are fully extended.
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Lower and reverse the rotation: Slowly lower the dumbbells back to the starting position while rotating your palms back toward your body.
Tips for Maximum Effectiveness:
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Smooth, controlled rotation: Focus on a fluid and controlled rotation of the wrists throughout the press to ensure you’re working the rotator cuff muscles safely.
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Keep the elbows close: Don’t flare your elbows out too far during the rotation to reduce strain on the shoulder joints.
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Engage the core: Tighten your abdominal muscles to stabilize your torso and prevent your back from arching during the press.
Why It Works:
The Arnold press is a unique variation of the traditional shoulder press that emphasizes the anterior and lateral deltoids while also involving the rotator cuff muscles. This rotational movement helps to improve shoulder mobility and joint stability, making it a great exercise for those looking to reduce the risk of injury while building mass and strength in the shoulders.
4. Front Raises
Targeted Muscles: Anterior Deltoids, Upper Chest
Front raises are an isolation exercise that focuses specifically on the anterior (front) deltoids, which are essential for overall shoulder development, upper body power, and upper-body aesthetics. This exercise helps to enhance the definition and strength of the front of the shoulder, contributing significantly to upper body power and overall shoulder development, a key muscle group for pushing movements and functional tasks.
How to Perform Front Raises:
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Starting position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
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Raise the weights: With a slight bend in your elbows, lift the dumbbells forward until they are at shoulder height. Your palms should face downward as you raise the weights.
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Lower with control: Slowly lower the dumbbells back to the starting position in a controlled manner, ensuring your shoulders remain engaged.
Tips for Maximum Effectiveness:
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Avoid using momentum: Keep the movement slow and controlled to fully isolate the anterior deltoids and prevent your lower body from assisting.
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Limit range of motion: Only raise the dumbbells to shoulder height to avoid unnecessary strain on the shoulder joints.
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Use lighter weights: Since front raises isolate a smaller muscle group, start with lighter weights to avoid overloading the anterior delts.
Why It Works:
Front raises are an effective alternative to upright rows for developing the anterior deltoids, a key muscle for building a balanced and aesthetically pleasing shoulder profile. By focusing on shoulder flexion rather than internal rotation, this exercise is safer for the shoulder joint and is particularly useful for targeting the front of the shoulder without overloading the joint.
5. Face Pulls
Targeted Muscles: Rear Deltoids, Trapezius, Rhomboids, Rotator Cuff
Face pulls are one of the best exercises for targeting the rear deltoids and upper back muscles. This exercise also improves shoulder mobility, posture, and rotator cuff health, making it essential for developing a balanced shoulder routine. Face pulls are particularly effective at countering the forward shoulder posture that can result from overtraining the anterior delts without sufficient work on the rear delts.
How to Perform Face Pulls:
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Set up the cable: Attach a rope handle to a cable machine at chest height. Stand facing the machine with your feet shoulder-width apart.
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Grip the rope: Grasp the rope with an overhand grip, stepping back slightly to create tension in the cable.
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Pull towards your face: Pull the rope towards your face, keeping your elbows high and focusing on squeezing your shoulder blades together at the top of the movement.
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Controlled release: Slowly extend your arms back to the starting position, maintaining control throughout the movement.
Tips for Maximum Effectiveness:
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Keep elbows high: Ensure that your elbows stay in line with your shoulders to fully activate the rear delts and upper traps.
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Squeeze the shoulder blades: Focus on squeezing your scapula together at the top of the movement to ensure maximum engagement of the upper back muscles.
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Don’t overload the weight: Face pulls are about control and muscle activation, so avoid using too much weight, which can compromise form.
Why It Works:
Face pulls are crucial for targeting the posterior deltoids and strengthening the rotator cuff muscles. This exercise also helps to improve scapular retraction, which is essential for maintaining proper shoulder mechanics and preventing injuries caused by overtraining the anterior delts. By strengthening the upper back and rear delts, face pulls promote better posture and shoulder stability, making them an excellent alternative to upright rows.
Conclusion: Build Strong, Balanced Shoulders with Safer Shoulder Exercises
The upright row can be a useful exercise for building shoulder mass, but its potential for shoulder impingement makes it a risky choice for many lifters. Therefore, considering upright row alternatives is crucial for safer shoulder training. These five alternatives—lateral raises, dumbbell shoulder presses, Arnold presses, front raises, and face pulls—offer safer and more effective ways to target the deltoids, trapezius, and rotator cuff muscles, allowing you to build strong, defined shoulders without the risk of injury. Upright row alternatives also benefit by targeting similar muscle groups while minimizing injury risk.
Each of these exercises not only targets different areas of the shoulder but also promotes shoulder stability, mobility, and balanced muscle development. By incorporating a combination of these exercises into your shoulder routine, you can enhance both the size and strength of your shoulders while minimizing the risk of injury. Focus on proper form, use appropriate weights, and progressively challenge yourself to achieve optimal shoulder gains.
