Standing Dumbbell Fly vs Dumbbell Pullover
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Standing Dumbbell Fly and Dumbbell Pullover for Better Comparison.
Planfit Users' Choice about Standing Dumbbell Fly vs Dumbbell Pullover : Which is Better?
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.
Popularity is not the whole answer. Standing Dumbbell Fly and Dumbbell Pullover differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Standing Dumbbell Fly and Dumbbell Pullover Differ
| What differs | Standing Dumbbell Fly | Dumbbell Pullover |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, back, and triceps |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 322 sessions | 4,159 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
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!
Frequently Asked Questions
Which is better for Chest, Standing Dumbbell Fly or Dumbbell Pullover?
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 Standing Dumbbell Fly and Dumbbell Pullover work the same muscles?
Not quite. Standing Dumbbell Fly loads chest, biceps, and front delts, and Dumbbell Pullover loads chest, back, and triceps.
What equipment do Standing Dumbbell Fly and Dumbbell Pullover need?
Standing Dumbbell Fly needs a dumbbell, and Dumbbell Pullover 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.
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