Cable Lateral Raise vs Barbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Barbell Upright Row works multiple joints at once, Cable Lateral Raise isolates — difficulty 4 of 5 vs 2. See which fits your Shoulder day.
Compare the benefits of Cable Lateral Raise and Barbell Upright Row and pick the one that fits your Shoulder workout.
Cable Lateral Raise vs Barbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable Lateral Raise more often — 4,440 sessions compared to 4,261 for Barbell Upright Row.
What most people do isn't always what fits you. Cable Lateral Raise 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 Cable Lateral Raise and Barbell Upright Row Differ
| What differs | Cable Lateral Raise | Barbell Upright Row |
|---|---|---|
| Muscles worked | side delts | side delts and traps |
| Equipment | a machine | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 4,440 sessions | 4,261 sessions |
How to Do Cable Lateral Raise
Cable Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift your arms to shoulder height while keeping your elbows slightly bent.
- 2. Make sure the palms of your hands are facing the floor or towards the front of your body.
- 3. Slowly lower your arms back to the starting position.
- 4. However, do not lower your arms completely; only lower them until your shoulders are relaxed.
Coach's Tips
- 1. Please be careful not to raise your hands higher than shoulder level.
- 2. If your palms are facing behind your body, it may cause shoulder pain, so please keep them facing the floor or in front of your body.
For a full Cable Lateral Raise guide with alternatives and benefits, see the Cable Lateral Raise 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, Cable Lateral Raise 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 Cable Lateral Raise and Barbell Upright Row work the same muscles?
Not quite. Cable Lateral Raise loads side delts, and Barbell Upright Row loads side delts and traps.
What equipment do Cable Lateral Raise and Barbell Upright Row need?
Cable Lateral Raise needs a machine, and Barbell Upright Row needs a barbell.
Which is easier to start with?
Cable Lateral Raise is the easier place to start. Move to Barbell Upright Row once your form holds up.
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