Cross-Bench Dumbbell Pullover

Lie perpendicular across a flat bench supporting the upper back. Hold a dumbbell with both hands, lower it overhead with arms nearly straight while dropping hips slightly to enhance the lat and thoracic stretch, then pull back up over chest. Key points: - Maintain nearly locked arms (99% extension with minimal elbow bend) - Drop hips slightly to accentuate the stretch through the lats and rib cage - Pull through the lats to return the weight above the chest Common mistakes: Bending elbows into a tricep extension instead of keeping arms extended for a lat stretch.