Barbell Shrug vs Dumbbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Dumbbell Upright Row is the easier place to start — difficulty 4 of 5 vs 5. Compare Shoulder form cues and when to progress.
Compare the benefits of Barbell Shrug and Dumbbell Upright Row and pick the one that fits your Shoulder workout.
Barbell Shrug vs Dumbbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Shrug more often — 683 sessions compared to 663 for Dumbbell Upright Row.
What most people do isn't always what fits you. Barbell Shrug and Dumbbell 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 Barbell Shrug and Dumbbell Upright Row Differ
| What differs | Barbell Shrug | Dumbbell Upright Row |
|---|---|---|
| Muscles worked | traps | side delts and traps |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 683 sessions | 663 sessions |
How to Do Barbell Shrug
Barbell Shrug Muscles Worked: Shoulder
Form
- 1. Please shrug your shoulders and lift the barbell.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. When lowering the barbell, it should be done slowly rather than just dropping it.
- 2. Please make sure that the neck does not protrude excessively forward.
For a full Barbell Shrug guide with alternatives and benefits, see the Barbell Shrug exercise guide.
How to Do Dumbbell Upright Row
Dumbbell Upright Row Muscles Worked: Shoulder
Form
- 1. Lift the dumbbell to shoulder height while keeping it close to your body.
- 2. Slowly return to the starting position.
Coach's Tips
- It's an exercise that can strain the shoulders, so if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Dumbbell Upright Row guide with alternatives and benefits, see the Dumbbell Upright Row exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Barbell Shrug or Dumbbell 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 Barbell Shrug and Dumbbell Upright Row work the same muscles?
Not quite. Barbell Shrug loads traps, and Dumbbell Upright Row loads side delts and traps.
What equipment do Barbell Shrug and Dumbbell Upright Row need?
Barbell Shrug needs a barbell, and Dumbbell Upright Row needs a dumbbell.
Which is easier to start with?
Dumbbell Upright Row is the easier place to start. Move to Barbell Shrug once your form holds up.
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