Dumbbell Upright Row vs Behind Neck Press
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 Dumbbell Upright Row and Behind Neck Press and pick the one that fits your Shoulder workout.
Dumbbell Upright Row vs Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Upright Row more often — 663 sessions compared to 466 for Behind Neck Press.
What most people do isn't always what fits you. Dumbbell 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 Dumbbell Upright Row and Behind Neck Press Differ
| What differs | Dumbbell Upright Row | Behind Neck Press |
|---|---|---|
| Muscles worked | side delts and traps | front delts, side delts, and triceps |
| Equipment | a dumbbell | a barbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 663 sessions | 466 sessions |
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.
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, Dumbbell Upright Row or Behind Neck Press?
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 Dumbbell Upright Row and Behind Neck Press work the same muscles?
Not quite. Dumbbell Upright Row loads side delts and traps, and Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Dumbbell Upright Row and Behind Neck Press need?
Dumbbell Upright Row needs a dumbbell, and Behind Neck Press needs a barbell.
Which is easier to start with?
Dumbbell Upright Row is the easier place to start. Move to Behind Neck Press once your form holds up.
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