Overhead Press vs Dumbbell Upright Row
Maximizing Your Shoulder Workout Plan
Contents
Planfit users log Overhead Press more often — 17,150 sessions vs 663. Compare Shoulder form, muscles worked, and when to use each.
Customize Your Shoulder Workout: Explore the Benefits of Overhead Press and Dumbbell Upright Row for Better Comparison.
Planfit Users' Choice about Overhead Press vs Dumbbell Upright Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 663 for Dumbbell Upright Row.
Popularity is not the whole answer. Overhead Press and Dumbbell Upright Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Overhead Press and Dumbbell Upright Row Differ
| What differs | Overhead Press | Dumbbell Upright Row |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | side delts and traps |
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 663 sessions |
How to Overhead Press
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 hips and core engaged, slowly lower the barbell to return to the starting position.
Coach's Comment
- 1. If you grip the barbell too wide, it can put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
If you want to know a detailed guide to Overhead Press, alternative exercises, and its benefits, check it out here. Check out the Overhead Press Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Upright Row, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Upright Row Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Dumbbell Upright Row?
Planfit users log Overhead Press more often — 17,150 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 Overhead Press and Dumbbell Upright Row work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Dumbbell Upright Row loads side delts and traps.
What equipment do Overhead Press and Dumbbell Upright Row need?
Overhead Press needs a barbell, and Dumbbell Upright Row needs a dumbbell.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Dumbbell Upright Row once your form holds up.
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