Dumbbell Fly vs Criss Cross Arm Lift
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Fly more often — 6,000 sessions vs 423. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Fly and Criss Cross Arm Lift and pick the one that fits your Chest workout.
Dumbbell Fly vs Criss Cross Arm Lift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,000 sessions compared to 423 for Criss Cross Arm Lift.
What most people do isn't always what fits you. Dumbbell Fly and Criss Cross Arm Lift differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Criss Cross Arm Lift Differ
| What differs | Dumbbell Fly | Criss Cross Arm Lift |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 423 sessions |
How to Do Dumbbell Fly
Dumbbell Fly Muscles Worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and switch to another exercise.
- 3. Be careful not to fully extend your arms.
For a full Dumbbell Fly guide with alternatives and benefits, see the Dumbbell Fly exercise guide.
How to Do Criss Cross Arm Lift
Criss Cross Arm Lift Muscles Worked: Chest
Form
- 1. Cross your arms in front of your chest.
- 2. Raise your arms to the side.
- 3. Slowly return to the original position.
Coach's Tips
- Straighten your arms.
For a full Criss Cross Arm Lift guide with alternatives and benefits, see the Criss Cross Arm Lift exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or Criss Cross Arm Lift?
Planfit users log Dumbbell Fly more often — 6,000 sessions against 423 for Criss Cross Arm Lift. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Fly and Criss Cross Arm Lift work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Criss Cross Arm Lift loads .
What equipment do Dumbbell Fly and Criss Cross Arm Lift need?
Dumbbell Fly needs a dumbbell, and Criss Cross Arm Lift needs bodyweight only.
Which is easier to start with?
Criss Cross Arm Lift is the easier place to start. Move to Dumbbell Fly once your form holds up.
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