Barbell Pullover vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Dumbbell Fly more often — 322 sessions vs 147. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Barbell Pullover and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Barbell Pullover vs Standing Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Dumbbell Fly more often — 322 sessions compared to 147 for Barbell Pullover.
What most people do isn't always what fits you. Barbell Pullover and Standing Dumbbell Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Pullover and Standing Dumbbell Fly Differ
| What differs | Barbell Pullover | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, biceps, and front delts |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 147 sessions | 322 sessions |
How to Do Barbell Pullover
Barbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the barbell over your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the barbell to return to the starting position.
Coach's Tips
- If you can't lower the barbell all the way to the top of your head, please lower it as much as you can without overexerting yourself.
For a full Barbell Pullover guide with alternatives and benefits, see the Barbell Pullover exercise guide.
How to Do Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Barbell Pullover or Standing Dumbbell Fly?
Planfit users log Standing Dumbbell Fly more often — 322 sessions against 147 for Barbell Pullover. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Pullover and Standing Dumbbell Fly work the same muscles?
Not quite. Barbell Pullover loads chest, back, and triceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Barbell Pullover and Standing Dumbbell Fly need?
Barbell Pullover needs a barbell, and Standing Dumbbell Fly needs a dumbbell.
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