Cross-Bench Dumbbell Pullover
Lying perpendicular across a flat bench with the upper back supported, the person holds a dumbbell with both hands, lowers it overhead with nearly straight arms while dropping the hips slightly, then pulls it back over the chest.
46 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 10 reps
- Rest
- 1 min
- Est. duration
- 46 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
AI-assisted learning notes are based on the available source notes. Use the original demonstration for full context.
Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.