Dumbbell Pullover vs Assisted Dips
Which one fits your Chest workout plan?
Contents
Assisted Dips works multiple joints at once, Dumbbell Pullover isolates — difficulty 1 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Pullover and Assisted Dips and pick the one that fits your Chest workout.
Dumbbell Pullover vs Assisted Dips: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Dips more often — 13,621 sessions compared to 4,159 for Dumbbell Pullover.
What most people do isn't always what fits you. Dumbbell Pullover and Assisted Dips differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Pullover and Assisted Dips Differ
| What differs | Dumbbell Pullover | Assisted Dips |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 13,621 sessions |
How to Do Dumbbell Pullover
Dumbbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell above your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Tips
- 1. If you feel pain in the front of your shoulder or chest, or if it is difficult to lower the dumbbell above the top of your head, do not overexert yourself and lower it only as much as you can, and adjust to a lighter dumbbell.
- 2. Engage your abs to protect your lower back so that your lower back does not overarch.
For a full Dumbbell Pullover guide with alternatives and benefits, see the Dumbbell Pullover exercise guide.
How to Do Assisted Dips
Assisted Dips Muscles Worked: Chest
Form
- 1. Please slowly lower down while keeping your shoulders fixed down.
- 2. If you go down too much, you may injure your shoulders, so please gradually increase your range of motion.
- 3. Return to the starting position while engaging your core.
Coach's Tips
- If you go down too much, you could injure your shoulders, so please be careful.
For a full Assisted Dips guide with alternatives and benefits, see the Assisted Dips exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Assisted Dips?
Planfit users log Assisted Dips more often — 13,621 sessions against 4,159 for Dumbbell Pullover. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Assisted Dips work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Assisted Dips loads chest, triceps, and front delts.
What equipment do Dumbbell Pullover and Assisted Dips need?
Dumbbell Pullover needs a dumbbell, and Assisted Dips needs a machine.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Dumbbell Pullover once your form holds up.
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