Pec Deck Rear Delt vs Barbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Barbell Upright Row works multiple joints at once, Pec Deck Rear Delt isolates — difficulty 4 of 5 vs 1. See which fits your Shoulder day.
Compare the benefits of Pec Deck Rear Delt and Barbell Upright Row and pick the one that fits your Shoulder workout.
Pec Deck Rear Delt vs Barbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Rear Delt more often — 20,221 sessions compared to 4,261 for Barbell Upright Row.
What most people do isn't always what fits you. Pec Deck Rear Delt 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 Pec Deck Rear Delt and Barbell Upright Row Differ
| What differs | Pec Deck Rear Delt | Barbell Upright Row |
|---|---|---|
| Muscles worked | rear delts and traps | side delts and traps |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 20,221 sessions | 4,261 sessions |
How to Do Pec Deck Rear Delt
Pec Deck Rear Delt Muscles Worked: Shoulder
Form
- 1. Pull the equipment while keeping your arms straight.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your shoulder blades, the trapezius muscles will be used instead of the rear shoulders, so please be careful.
For a full Pec Deck Rear Delt guide with alternatives and benefits, see the Pec Deck Rear Delt 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, Pec Deck Rear Delt or Barbell Upright Row?
Planfit users log Pec Deck Rear Delt more often — 20,221 sessions against 4,261 for Barbell Upright Row. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pec Deck Rear Delt and Barbell Upright Row work the same muscles?
Not quite. Pec Deck Rear Delt loads rear delts and traps, and Barbell Upright Row loads side delts and traps.
What equipment do Pec Deck Rear Delt and Barbell Upright Row need?
Pec Deck Rear Delt needs a machine, and Barbell Upright Row needs a barbell.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Barbell Upright Row once your form holds up.
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