Dumbbell Pullover vs Band Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 239. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Band Chest Fly and pick the one that fits your Chest workout.
Dumbbell Pullover vs Band Chest Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Pullover more often — 4,159 sessions compared to 239 for Band Chest Fly.
What most people do isn't always what fits you. Dumbbell Pullover and Band Chest Fly 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 Band Chest Fly Differ
| What differs | Dumbbell Pullover | Band Chest Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest and biceps |
| Equipment | a dumbbell | a resistance band |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 239 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 Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Band Chest Fly?
Planfit users log Dumbbell Pullover more often — 4,159 sessions against 239 for Band Chest Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Band Chest Fly work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Band Chest Fly loads chest and biceps.
What equipment do Dumbbell Pullover and Band Chest Fly need?
Dumbbell Pullover needs a dumbbell, and Band Chest Fly needs a resistance band.
Which is easier to start with?
Band Chest Fly is the easier place to start. Move to Dumbbell Pullover once your form holds up.
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