Dumbbell Pullover vs Standing Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 1,148. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Standing Fly and pick the one that fits your Chest workout.
Dumbbell Pullover vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Dumbbell Pullover and Standing 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 Fly Differ
| What differs | Dumbbell Pullover | Standing Fly |
|---|---|---|
| Muscles worked | chest, back, and triceps | |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Standing Fly?
Planfit users log Dumbbell Pullover more often — 4,159 sessions against 1,148 for Standing 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 Fly work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Standing Fly loads .
What equipment do Dumbbell Pullover and Standing Fly need?
Dumbbell Pullover needs a dumbbell, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Dumbbell Pullover once your form holds up.
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