Dumbbell Pullover vs Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Dumbbell Pullover and Dumbbell Fly are close in use — 6,111 vs 4,159 sessions logged. What separates them is Chest loading and form.
Compare the benefits of Dumbbell Pullover and Dumbbell Fly and pick the one that fits your Chest workout.
Dumbbell Pullover vs Dumbbell Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Fly more often — 6,111 sessions compared to 4,159 for Dumbbell Pullover.
What most people do isn't always what fits you. Dumbbell Pullover and 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 Dumbbell Pullover and Dumbbell Fly Differ
| What differs | Dumbbell Pullover | Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, biceps, and front delts |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 6,111 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 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.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Dumbbell Fly?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Dumbbell Fly work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Dumbbell Pullover and Dumbbell Fly need?
Dumbbell Pullover needs a dumbbell, and Dumbbell Fly needs a dumbbell.
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