Barbell Upright Row vs Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Barbell Upright Row more often — 4,260 sessions vs 466. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Barbell Upright Row and Behind Neck Press and pick the one that fits your Shoulder workout.
Barbell Upright Row vs Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Upright Row more often — 4,260 sessions compared to 466 for Behind Neck Press.
What most people do isn't always what fits you. Barbell Upright Row and Behind Neck Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Upright Row and Behind Neck Press Differ
| What differs | Barbell Upright Row | Behind Neck Press |
|---|---|---|
| Muscles worked | side delts and traps | front delts, side delts, and triceps |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,260 sessions | 466 sessions |
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.
How to Do Behind Neck Press
Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Behind Neck Press guide with alternatives and benefits, see the Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Barbell Upright Row or Behind Neck Press?
Planfit users log Barbell Upright Row more often — 4,260 sessions against 466 for Behind Neck Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Upright Row and Behind Neck Press work the same muscles?
Not quite. Barbell Upright Row loads side delts and traps, and Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Barbell Upright Row and Behind Neck Press need?
Barbell Upright Row needs a barbell, and Behind Neck Press needs a barbell.
Which is easier to start with?
Barbell Upright Row is the easier place to start. Move to Behind Neck Press once your form holds up.
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