Dumbbell Upright Row vs Smith Machine Overhead Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Smith Machine Overhead Press more often — 13,111 sessions vs 663. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Upright Row and Smith Machine Overhead Press and pick the one that fits your Shoulder workout.
Dumbbell Upright Row vs Smith Machine Overhead Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,111 sessions compared to 663 for Dumbbell Upright Row.
What most people do isn't always what fits you. Dumbbell Upright Row and Smith Machine Overhead 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 Smith Machine Overhead Press Differ
| What differs | Dumbbell Upright Row | Smith Machine Overhead Press |
|---|---|---|
| Muscles worked | side delts and traps | front delts, side delts, and triceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 663 sessions | 13,111 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 Smith Machine Overhead Press
Smith Machine Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Dumbbell Upright Row or Smith Machine Overhead Press?
Planfit users log Smith Machine Overhead Press more often — 13,111 sessions against 663 for Dumbbell Upright Row. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Upright Row and Smith Machine Overhead Press work the same muscles?
Not quite. Dumbbell Upright Row loads side delts and traps, and Smith Machine Overhead Press loads front delts, side delts, and triceps.
What equipment do Dumbbell Upright Row and Smith Machine Overhead Press need?
Dumbbell Upright Row needs a dumbbell, and Smith Machine Overhead Press needs a machine.
Which is easier to start with?
Smith Machine Overhead Press is the easier place to start. Move to Dumbbell Upright Row once your form holds up.
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