Dumbbell Pullover vs Dumbbell Fly
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Dumbbell Pullover and Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Dumbbell Pullover vs Dumbbell Fly : Which is Better?
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.
Popularity is not the whole answer. Dumbbell Pullover and Dumbbell Fly differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Pullover, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Pullover Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Fly Guide page of our blog!
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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