Barbell Upright Row vs Dumbbell Bent Over Reverse Fly

Side-by-side comparison of Barbell Upright Row and Dumbbell Bent Over Reverse Fly. See which exercise suits your training goals, equipment, and fitness level.

Barbell Upright Row

Dumbbell Bent Over Reverse Fly

Attribute	Barbell Upright Row	Dumbbell Bent Over Reverse Fly
Primary Muscle	Traps	Shoulders
Secondary Muscles	None	Traps, Rhomboids
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

When to choose Barbell Upright Row

Choose Barbell Upright Row when you have access to Short bar and want a structured exercise for Traps. With a higher MET value (4.5 vs 3.5), Barbell Upright Row burns more calories per minute.

Full Barbell Upright Row guide →

When to choose Dumbbell Bent Over Reverse Fly

Choose Dumbbell Bent Over Reverse Fly when you have access to Dumbbells and want a structured exercise for Shoulders. Dumbbell Bent Over Reverse Fly has a lower MET value (3.5), more accessible for beginners or recovery sessions. It also engages Traps, Rhomboids, offering a more complete movement.

Full Dumbbell Bent Over Reverse Fly guide →

The Verdict

Barbell Upright Row focuses on Traps while Dumbbell Bent Over Reverse Fly targets Shoulders. They differ in equipment: Barbell Upright Row uses short bar, while Dumbbell Bent Over Reverse Fly uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Barbell Upright Row better than Dumbbell Bent Over Reverse Fly?

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

Can I replace Barbell Upright Row with Dumbbell Bent Over Reverse Fly?

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).

Which burns more calories, Barbell Upright Row or Dumbbell Bent Over Reverse Fly?

Barbell Upright Row burns approximately 158 cal/30 min vs 123 cal/30 min for Dumbbell Bent Over Reverse Fly (based on a 70 kg person).

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