Reverse Cable Fly vs Dumbbell Upright Row
Maximizing 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.
Customize Your Shoulder Workout: Explore the Benefits of Reverse Cable Fly and Dumbbell Upright Row for Better Comparison.
Planfit Users' Choice about Reverse Cable Fly vs Dumbbell Upright Row : Which is Better?
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.
Popularity is not the whole answer. Reverse Cable Fly 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 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 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 Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Reverse Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Reverse Cable Fly 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, 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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