Barbell Upright Row vs Lateral Raise – Machine

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

Lateral Raise – Machine

Attribute	Barbell Upright Row	Lateral Raise – Machine
Primary Muscle	Traps	Shoulders
Secondary Muscles	None	None
Equipment	Short bar	Machine
MET Value	4.5	3
Calories (30 min, 70 kg)	≈ 158 cal	≈ 105 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), Barbell Upright Row burns more calories per minute.

Full Barbell Upright Row guide →

When to choose Lateral Raise – Machine

Choose Lateral Raise – Machine when you have access to Machine and want a structured exercise for Shoulders. Lateral Raise – Machine has a lower MET value (3), more accessible for beginners or recovery sessions.

Full Lateral Raise – Machine guide →

The Verdict

Barbell Upright Row focuses on Traps while Lateral Raise – Machine targets Shoulders. They differ in equipment: Barbell Upright Row uses short bar, while Lateral Raise – Machine uses machine. 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 Lateral Raise – Machine?

Neither is universally better. Barbell Upright Row (MET 4.5) and Lateral Raise – Machine (MET 3) serve different purposes. Barbell Upright Row uses short bar and targets Traps, while Lateral Raise – Machine uses machine and targets Shoulders. Choose based on your goals and available equipment.

Can I replace Barbell Upright Row with Lateral Raise – Machine?

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 Machine).

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

Barbell Upright Row burns approximately 158 cal/30 min vs 105 cal/30 min for Lateral Raise – Machine (based on a 70 kg person).

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