Arnold Press vs Barbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Arnold Press is the easier place to start — difficulty 2 of 5 vs 4. Compare Shoulder form cues and when to progress.
Compare the benefits of Arnold Press and Barbell Upright Row and pick the one that fits your Shoulder workout.
Arnold Press vs Barbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Upright Row more often — 4,261 sessions compared to 2,745 for Arnold Press.
What most people do isn't always what fits you. Arnold Press and Barbell Upright Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Arnold Press and Barbell Upright Row Differ
| What differs | Arnold Press | Barbell Upright Row |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | side delts and traps |
| Equipment | a dumbbell | a barbell |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,745 sessions | 4,261 sessions |
How to Do Arnold Press
Arnold Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
How to Do Barbell Upright Row
Barbell Upright Row Muscles Worked: Shoulder
Form
- 1. Please lift the barbell to shoulder height while keeping it close to your body.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, please substitute it with another exercise if you hear any sounds or feel pain in your shoulders.
For a full Barbell Upright Row guide with alternatives and benefits, see the Barbell Upright Row exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Arnold Press or Barbell Upright Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Arnold Press and Barbell Upright Row work the same muscles?
Not quite. Arnold Press loads front delts, side delts, and triceps, and Barbell Upright Row loads side delts and traps.
What equipment do Arnold Press and Barbell Upright Row need?
Arnold Press needs a dumbbell, and Barbell Upright Row needs a barbell.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Barbell Upright Row once your form holds up.
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