Should I feel this more in my back or my chest?

The pullover targets both, but you can emphasize the lats by keeping a slight internal rotation and focusing on pulling from the armpits. If your elbows flare out wide, you will likely feel the tension shift toward your pectorals.

How deep should I lower the dumbbell?

Lower the weight until your upper arms are parallel with your torso. Going further may provide a deeper stretch but can also place undue stress on the shoulder capsule if you lack sufficient mobility.

Is the cross-bench position better than lying flat on the bench?

Lying across the bench allows for a greater range of motion and better hip positioning. By dropping your hips, you create a deeper stretch through the lats and serratus muscles that is harder to achieve when lying flat.

Cross-Bench Dumbbell Pullover Guide | Lat & Back Exercise

Master the cross-bench dumbbell pullover with our guide. Build wider lats, improve shoulder mobility, and strengthen your serratus with proper form.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Pectoralis Major
Triceps Long Head
Serratus Anterior

Related Guides

Lats · Back