Seated Overhead Press vs Dumbbell Upright Row
Which one fits your Shoulder workout plan?
Contents
Planfit users log Seated Overhead Press more often — 1,486 sessions vs 663. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Seated Overhead Press and Dumbbell Upright Row and pick the one that fits your Shoulder workout.
Seated Overhead Press vs Dumbbell Upright Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Overhead Press more often — 1,486 sessions compared to 663 for Dumbbell Upright Row.
What most people do isn't always what fits you. Seated 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 Seated Overhead Press and Dumbbell Upright Row Differ
| What differs | Seated Overhead Press | Dumbbell Upright Row |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | side delts and traps |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,486 sessions | 663 sessions |
How to Do Seated Overhead Press
Seated 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 core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it may strain your shoulders, so please be careful.
- 2. If your core relaxes, it may strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Seated Overhead Press guide with alternatives and benefits, see the Seated 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, Seated Overhead Press or Dumbbell Upright Row?
Planfit users log Seated Overhead Press more often — 1,486 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 Seated Overhead Press and Dumbbell Upright Row work the same muscles?
Not quite. Seated Overhead Press loads front delts, side delts, and triceps, and Dumbbell Upright Row loads side delts and traps.
What equipment do Seated Overhead Press and Dumbbell Upright Row need?
Seated Overhead Press needs a barbell, and Dumbbell Upright Row needs a dumbbell.
Which is easier to start with?
Dumbbell Upright Row is the easier place to start. Move to Seated Overhead Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
