Dumbbell Pullover vs Standing Dumbbell Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Standing Dumbbell Fly and pick the one that fits your Chest workout.
Dumbbell Pullover vs Standing Dumbbell 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 322 for Standing Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Pullover and Standing 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 Standing Dumbbell Fly Differ
| What differs | Dumbbell Pullover | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, biceps, and front delts |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 322 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 Standing Dumbbell Fly
Standing Dumbbell Fly Muscles Worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Tips
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
For a full Standing Dumbbell Fly guide with alternatives and benefits, see the Standing Dumbbell Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Standing Dumbbell Fly?
Planfit users log Dumbbell Pullover more often — 4,159 sessions against 322 for Standing Dumbbell 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 Standing Dumbbell Fly work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Dumbbell Pullover and Standing Dumbbell Fly need?
Dumbbell Pullover needs a dumbbell, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Dumbbell Pullover is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
