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Cross-Bench Dumbbell Pullovers
A classic ribcage-expanding move to build vertical pull strength and wider lat development.
How to perform.
Follow the sequence — setup is half the lift.
Place a single dumbbell upright on a flat bench and lie perpendicular across the bench with only your upper back and shoulders supported.
Plant your feet firmly on the floor at shoulder-width and drop your hips slightly below the level of the bench to create a stable arch.
Grip the underside of the top dumbbell plate with both hands using a diamond shape, extending the weight directly over your chest with a slight bend in the elbows.
Inhale deeply and lower the dumbbell in a slow, controlled arc behind your head until your upper arms are in line with your torso.
Pause briefly at the bottom of the movement to feel the stretch in your lats and ribcage.
Exhale and pull the weight back to the starting position over your chest by engaging your lats and keeping your arm angle fixed.
Maintain a constant core tension throughout the set to prevent excessive lower back arching.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the hips too low which causes excessive lumbar strain.
- Bending and straightening the elbows during the movement, turning it into a triceps extension.
- Using a range of motion that causes shoulder pain or clicking.
- Moving the weight too quickly and relying on momentum rather than muscle tension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.