Barbell Upright Row vs Seated Shoulder Press – Machine

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

Barbell Upright Row

Seated Shoulder Press – Machine

Attribute	Barbell Upright Row	Seated Shoulder Press – Machine
Primary Muscle	Traps	Shoulders
Secondary Muscles	None	Triceps
Equipment	Short bar	Machine
MET Value	4.5	4.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 158 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.

Full Barbell Upright Row guide →

When to choose Seated Shoulder Press – Machine

Choose Seated Shoulder Press – Machine when you have access to Machine and want a structured exercise for Shoulders.

Full Seated Shoulder Press – Machine guide →

The Verdict

Barbell Upright Row focuses on Traps while Seated Shoulder Press – Machine targets Shoulders. They differ in equipment: Barbell Upright Row uses short bar, while Seated Shoulder Press – 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 Seated Shoulder Press – Machine?

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

Can I replace Barbell Upright Row with Seated Shoulder Press – 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 Seated Shoulder Press – Machine?

Both burn approximately 158 cal/30 min (based on a 70 kg person), as they share the same MET value of 4.5.

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