Overhead Press vs Dumbbell Upright Row
Which one fits 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.
Compare the benefits of Overhead Press and Dumbbell Upright Row and pick the one that fits your Shoulder workout.
Overhead Press vs Dumbbell Upright Row: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Overhead Press and Dumbbell 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 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 Do 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 Tips
- 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.
For a full Overhead Press guide with alternatives and benefits, see the Overhead Press exercise guide.
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.
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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