Dumbbell Pullover vs Bench Cable Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Bench Cable Fly and pick the one that fits your Chest workout.
Dumbbell Pullover vs Bench Cable 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 49 for Bench Cable Fly.
What most people do isn't always what fits you. Dumbbell Pullover and Bench Cable 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 Bench Cable Fly Differ
| What differs | Dumbbell Pullover | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, biceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 49 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 Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Bench Cable Fly?
Planfit users log Dumbbell Pullover more often — 4,159 sessions against 49 for Bench Cable 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 Bench Cable Fly work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Dumbbell Pullover and Bench Cable Fly need?
Dumbbell Pullover needs a dumbbell, and Bench Cable Fly needs a machine.
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