TETSUBarbell Wide-Grip Upright Row vs Dumbbell Rear Fly
The Barbell Wide-Grip Upright Row and the Dumbbell Rear Fly both train the delts as their primary muscle. The Barbell Wide-Grip Upright Row 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 Wide-Grip Upright Row | Dumbbell Rear Fly | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and biceps | trapezius and rhomboids |
| Equipment | barbell | dumbbell |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Wide-Grip Upright Row — first steps
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
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 Wide-Grip Upright Row 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 Wide-Grip Upright Row better than the Dumbbell Rear Fly?
Neither is universally better — both train the delts as the primary mover. The Barbell Wide-Grip Upright Row 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 Wide-Grip Upright Row 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 Wide-Grip Upright Row and the Dumbbell Rear Fly work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — traps and biceps for the Barbell Wide-Grip Upright Row 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.