Cross-Bench Dumbbell Pullover
Also known as: Across-Bench Pullover, Perpendicular Bench Pullover, Cross-Bench DB Pullover
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Rest your shoulder blades crosswise on a flat bench, feet planted and knees bent, hips level with the bench.
- Hold one dumbbell over your chest with both hands cupping the inner plate.
- Keeping a soft elbow bend, let the weight travel back past your head on a wide curve.
- Stop when you feel a strong stretch through the lats and chest, then pull it back over your chest.
Cues
- Keep the hips in line with the torso; do not let them sag.
- Keep the elbow angle the same from top to bottom.
- Breathe in on the way down and out on the way up.
Common mistakes
- Dropping the hips to fake extra range.
- Using a weight you cannot control at the bottom.
- Losing your grip on the dumbbell over the face.