Dumbbell Shoulder Press vs Reverse Cable Fly
Maximizing 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.
Customize Your Shoulder Workout: Explore the Benefits of Dumbbell Shoulder Press and Reverse Cable Fly for Better Comparison.
Planfit Users' Choice about Dumbbell Shoulder Press vs Reverse Cable Fly : Which is Better?
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.
Popularity is not the whole answer. Dumbbell Shoulder Press and Reverse Cable 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 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 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 Comment
- 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.
If you want to know a detailed guide to Dumbbell Shoulder Press, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Shoulder Press Guide page of our blog!
How to 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 Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Reverse Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Reverse Cable Fly Guide page of our blog!
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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