TETSU

Smith Upright Row Alternatives

Need a swap for the Smith Upright Row? These 10 exercises train the same primary muscle — the delts — using band, barbell, dumbbell, rope and more. Pick one that fits your equipment and slot it into the same place in your program.

Different equipment

Other equipment

Band Y-RaisebandBarbell SkierbarbellBattling RopesropeDumbbell RaisedumbbellBand Front RaisebandBand Reverse FlybandBarbell Thrusterbarbell
Same equipment

Close variations

Smith Rear Delt Rowsmith machineSmith Shoulder Presssmith machineSmith Behind Neck Presssmith machine
Original

Back to the exercise

Smith Upright Row — full form guideguide
Head to head

Compare it directly

Band Front Lateral Raise vs Smith Upright RowcompareBand Front Raise vs Smith Upright RowcompareBand Reverse Fly vs Smith Upright RowcompareBand Shoulder Press vs Smith Upright Rowcompare
Answers

Common questions

What can I do instead of the Smith Upright Row?

The closest substitutes are the Band Y-Raise, Barbell Skier and Battling Ropes. Each trains the delts as its primary muscle, so sets and reps can stay the same as your Smith Upright Row programming.

Which Smith Upright Row alternative should I try first?

Start with the Band Y-Raise — it targets the delts with a band and is the closest match in this list.

Can I just rotate these with the Smith Upright Row?

Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the delts first.

Track it in Tetsu

Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.

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