Reverse Cable Fly vs Dumbbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Planfit users log Reverse Cable Fly more often — 1,771 sessions vs 663. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Reverse Cable Fly and Dumbbell Upright Row and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Dumbbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Reverse Cable Fly more often — 1,771 sessions compared to 663 for Dumbbell Upright Row.
What most people do isn't always what fits you. Reverse Cable Fly 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 Reverse Cable Fly and Dumbbell Upright Row Differ
| What differs | Reverse Cable Fly | Dumbbell Upright Row |
|---|---|---|
| Muscles worked | rear delts and traps | side delts and traps |
| Equipment | a machine | a dumbbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 663 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 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, Reverse Cable Fly or Dumbbell Upright Row?
Planfit users log Reverse Cable Fly more often — 1,771 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 Reverse Cable Fly and Dumbbell Upright Row work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Dumbbell Upright Row loads side delts and traps.
What equipment do Reverse Cable Fly and Dumbbell Upright Row need?
Reverse Cable Fly needs a machine, and Dumbbell Upright Row needs a dumbbell.
Which is easier to start with?
Dumbbell Upright Row is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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