# Cross-Bench Dumbbell Pullover

URL: https://heatsy.app/ex/cross-bench-dumbbell-pullover

Also known as: Across-Bench Pullover, Perpendicular Bench Pullover, Cross-Bench DB Pullover

Body region: Chest, Back, Core

## Muscles

- Main: Pectoralis Major, Latissimus Dorsi
- Helps: Serratus Anterior, Teres Major, Triceps
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Rest your shoulder blades crosswise on a flat bench, feet planted and knees bent, hips level with the bench.
2. Hold one dumbbell over your chest with both hands cupping the inner plate.
3. Keeping a soft elbow bend, let the weight travel back past your head on a wide curve.
4. 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.

## Alternatives

- [Dumbbell Pullover](https://heatsy.app/ex/dumbbell-pullover)
- [Bent-Arm Dumbbell Pullover](https://heatsy.app/ex/bent-arm-dumbbell-pullover)
- [Straight-Arm Pulldown](https://heatsy.app/ex/straight-arm-pulldown)