Reverse Cable Fly vs Barbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Barbell Upright Row works multiple joints at once, Reverse Cable Fly isolates — difficulty 4 of 5 vs 5. See which fits your Shoulder day.
Compare the benefits of Reverse Cable Fly and Barbell Upright Row and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Barbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Upright Row more often — 4,261 sessions compared to 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Reverse Cable Fly 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 Reverse Cable Fly and Barbell Upright Row Differ
| What differs | Reverse Cable Fly | Barbell Upright Row |
|---|---|---|
| Muscles worked | rear delts and traps | side delts and traps |
| Equipment | a machine | a barbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 4,261 sessions |
How to Do Reverse Cable Fly
Reverse Cable Fly Muscles Worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly 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, Reverse Cable Fly or Barbell Upright Row?
Planfit users log Barbell Upright Row more often — 4,261 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Reverse Cable Fly and Barbell Upright Row work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Barbell Upright Row loads side delts and traps.
What equipment do Reverse Cable Fly and Barbell Upright Row need?
Reverse Cable Fly needs a machine, and Barbell Upright Row needs a barbell.
Which is easier to start with?
Barbell Upright Row is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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