TETSUBarbell Rear Delt Raise vs Cable Upright Row
The Barbell Rear Delt Raise and the Cable Upright Row both train the delts as their primary muscle. The Barbell Rear Delt Raise uses a barbell while the Cable Upright Row uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Rear Delt Raise | Cable Upright Row | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and rhomboids | traps and biceps |
| Equipment | barbell | cable |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Rear Delt Raise — first steps
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Cable Upright Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
- Keep your back straight and your core engaged throughout the exercise.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Rear Delt Raise lets you load the heaviest weights and progress in small, steady jumps. The Cable Upright Row keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Rear Delt Raise better than the Cable Upright Row?
Neither is universally better — both train the delts as the primary mover. The Barbell Rear Delt Raise lets you load the heaviest weights and progress in small, steady jumps, while the Cable Upright Row keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Rear Delt Raise and the Cable Upright Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Rear Delt Raise and the Cable Upright Row work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — traps and rhomboids for the Barbell Rear Delt Raise versus traps and biceps for the Cable Upright Row.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.