Do 2 sets of both bro. You should incorporate them both into your Delt routine, as two high quality mid-delt movements. Wide-grip upright rows pose a slight injury risk, so you should go lighter imo(10-15 reps). Lighter weights on this exercise will give you a better pump reguardless. I recommend doing them on a Smith Machine initiallty, as that will allow you to keep the plain of motion, while you can focus on the movement. When you perform them, your upper arms, at the height of the movement, should be parralel to the floor. Any higher is where you will be adding exessive stressors to the rotator cuff. To keep tension in the area, you should not lock out your arms during the negative portion of the lift.
In other words bro. They are both equally effective.