TETSUBarbell Seated Overhead Press vs Dumbbell Rear Fly
The Barbell Seated Overhead Press and the Dumbbell Rear Fly both train the delts as their primary muscle. The Barbell Seated Overhead Press uses a barbell while the Dumbbell Rear Fly uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Seated Overhead Press | Dumbbell Rear Fly | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | triceps and upper back | trapezius and rhomboids |
| Equipment | barbell | dumbbell |
| Steps in our guide | 6 | 6 |
How each one starts
Barbell Seated Overhead Press — first steps
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Dumbbell Rear Fly — first steps
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Seated Overhead Press lets you load the heaviest weights and progress in small, steady jumps. The Dumbbell Rear Fly works each side independently and demands more stabilizer control. 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 Seated Overhead Press better than the Dumbbell Rear Fly?
Neither is universally better — both train the delts as the primary mover. The Barbell Seated Overhead Press lets you load the heaviest weights and progress in small, steady jumps, while the Dumbbell Rear Fly works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Seated Overhead Press and the Dumbbell Rear Fly 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 Seated Overhead Press and the Dumbbell Rear Fly work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — triceps and upper back for the Barbell Seated Overhead Press versus trapezius and rhomboids for the Dumbbell Rear Fly.
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.