Cross-Bench Dumbbell Pullover
Intermediate
Also known as: Dumbbell Cross-Bench Pullover
Expert Advice
Changing your elbow bend turns the pullover into a triceps extension. Keep that bend steady so the movement comes from your shoulders.
How-to-do Steps
- Rest your upper back across a flat bench, firm couch edge, or low sturdy chair.
- Plant both feet with knees bent, keeping your hips elevated and unsupported.
- Cup the inside of one dumbbell end with both hands above your chest.
- Keep elbows slightly bent as you lower both arms beyond your head in a controlled arc.
- Stop before your ribs lift or you feel shoulder discomfort.
- Bring the dumbbell back above your chest along the same arc, then repeat.
Common Mistakes
- Hips sag during the arcFix: squeeze your glutes to hold your body position.
- Weight swings at the bottomFix: slow the turnaround rather than bouncing out of the stretch.
Coach Cues
Soft elbowsHips stay liftedKeep ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Cross-Bench Dumbbell Pullover primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders10%
Lats25%
Triceps15%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Requires shoulder mobility and control of the overhead arc while keeping unsupported hips elevated.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Cross-Bench Dumbbell Pullover work?
Cross-Bench Dumbbell Pullover primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Cross-Bench Dumbbell Pullover?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cross-Bench Dumbbell Pullover suitable for beginners?
Cross-Bench Dumbbell Pullover is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cross-Bench Dumbbell Pullover?
Hips sag during the arc: squeeze your glutes to hold your body position. Weight swings at the bottom: slow the turnaround rather than bouncing out of the stretch.
