Curated Action

Cross-Bench Dumbbell Pullover

General Training

Cross-Bench Dumbbell Pullover is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration46 sec

Training Details

0:00 / 0:46
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

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.

Sets: 1Reps: 10 repsRest: 1 minEst. duration: 46 sec
AtgLatsThoracic ExtensionVideoAuto ExtractedYoutube7-Step Atg Mobility Routine (Plus 4-Step Shoulder Routine)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.