Barbell Upright Row vs Dumbbell Lateral Raise

Side-by-side comparison of Barbell Upright Row and Dumbbell Lateral Raise. See which exercise suits your training goals, equipment, and fitness level.

Dumbbell Lateral Raise

Attribute	Barbell Upright Row	Dumbbell Lateral Raise
Primary Muscle	Traps	Shoulders
Secondary Muscles	None	Traps, Deep Core
Equipment	Short bar	Dumbbells
MET Value	4.5	3.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 123 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Barbell Upright Row when...

Full Barbell Upright Row guide

Choose Dumbbell Lateral Raise when...

Greater range of motion than Barbell Upright Row, increasing muscle stretch and activation
Each arm works independently, helping identify and fix strength imbalances between sides
Requires more stabilizer muscle engagement, building functional strength
Engages more muscle groups (Traps, Deep Core), giving you more training stimulus per set

Full Dumbbell Lateral Raise guide

The Verdict

Barbell Upright Row focuses on Traps while Dumbbell Lateral Raise targets Shoulders. They serve different purposes in a well-designed program. A complete training plan includes both movement patterns. The question isn't which is better, it's when to use each one.

Frequently Asked Questions

Is Barbell Upright Row better than Dumbbell Lateral Raise?

Neither is universally better. Barbell Upright Row (MET 4.5) and Dumbbell Lateral Raise (MET 3.5) serve different purposes. Barbell Upright Row uses short bar and targets Traps, while Dumbbell Lateral Raise uses dumbbells and targets Shoulders. Choose based on your goals and available equipment.

Can I replace Barbell Upright Row with Dumbbell Lateral Raise?

They target different primary muscles (Traps vs Shoulders), so replacing one with the other may change your training stimulus. Consider the equipment requirements (Short bar vs Dumbbells) and consult a qualified coach before making changes to your program.

Which burns more calories, Barbell Upright Row or Dumbbell Lateral Raise?

Barbell Upright Row burns approximately 158 cal/30 min vs 123 cal/30 min for Dumbbell Lateral Raise (based on a 70 kg person).

Build your workouts with Gymkee

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features