Dumbbell Shoulder Press vs Reverse Cable Fly
Which one fits your Shoulder workout plan?
Contents
Dumbbell Shoulder Press works multiple joints at once, Reverse Cable Fly isolates — difficulty 2 of 5 vs 5. See which fits your Shoulder day.
Compare the benefits of Dumbbell Shoulder Press and Reverse Cable Fly and pick the one that fits your Shoulder workout.
Dumbbell Shoulder Press vs Reverse Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Shoulder Press more often — 42,733 sessions compared to 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Dumbbell Shoulder Press and Reverse 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 Shoulder Press and Reverse Cable Fly Differ
| What differs | Dumbbell Shoulder Press | Reverse Cable Fly |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 42,733 sessions | 1,771 sessions |
How to Do Dumbbell Shoulder Press
Dumbbell Shoulder Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbells vertically.
- 2. Please lift them without bringing the dumbbells together, just as they are.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. If you feel pain in your shoulder or hear a 'clicking' sound, position your elbows in front of your body instead of at your sides.
- 2. If the pain continues, lower the dumbbell weight by about 20% or try substituting with a different shoulder exercise.
For a full Dumbbell Shoulder Press guide with alternatives and benefits, see the Dumbbell Shoulder Press exercise guide.
How to Do Reverse Cable Fly
Reverse Cable Fly Muscles Worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Dumbbell Shoulder Press or Reverse Cable Fly?
Planfit users log Dumbbell Shoulder Press more often — 42,733 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Shoulder Press and Reverse Cable Fly work the same muscles?
Not quite. Dumbbell Shoulder Press loads front delts, side delts, and triceps, and Reverse Cable Fly loads rear delts and traps.
What equipment do Dumbbell Shoulder Press and Reverse Cable Fly need?
Dumbbell Shoulder Press needs a dumbbell, and Reverse Cable Fly needs a machine.
Which is easier to start with?
Dumbbell Shoulder Press is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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