# Cross Bench Dumbbell Pullover

A dumbbell pullover performed lying across a flat bench with only the upper back supported and the hips held low. Trains the lats, chest, and serratus through a long overhead stretch while the legs and hips hold the body steady.

- Intermediate · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-chest-pull-over/video/male.mp4
- HTML: https://seto.fit/exercises/cross-bench-dumbbell-pullover/

## Muscles worked

- Lats: 8/10
- Mid chest: 8/10
- Teres major: 6/10
- Triceps: 5/10
- Serratus anterior: 5/10
- Front delts: 4/10

## How to do the Cross Bench Dumbbell Pullover

1. Lie across the bench with only your upper back supported, hips low.
2. Hold a dumbbell with both hands over your chest, elbows slightly bent.
3. Slowly lower the dumbbell in an arc behind your head, feeling a stretch.
4. Pull the dumbbell back up over your chest to the starting position.

### Full technique — 8 steps

1. Lie across a flat bench so only your upper back and shoulders rest on it, feet flat on the floor.
2. Bend your knees about 90 degrees and let your hips sit slightly below the bench.
3. Cup the top end of one dumbbell with both hands and press it above your chest.
4. Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
5. Lower the dumbbell in an arc behind your head until your shoulders reach a deep stretch.
6. Keep your hips low and still as the weight moves overhead.
7. Reverse the motion by pulling the dumbbell back over your chest without bending and straightening the elbows.
8. Finish with the dumbbell directly above your chest and your upper back still on the bench.

## Common mistakes

- Turning it into a triceps extension
- Letting ribs flare hard
- Dropping too deep without control
- Bending elbows more on ascent
- Raising hips as the weight lowers
- Sliding the upper back off the bench

## Form cues

- Keep elbow bend fixed
- Move through the shoulders
- Keep hips low
- Lower behind head smoothly
- Feet flat on floor

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Floor Pullover](https://seto.fit/exercises/resistance-band-floor-pullover/)
- **Cable machine**: [Cable Pullover](https://seto.fit/exercises/chest-cable-pullover/), [Lying Cable Pullover](https://seto.fit/exercises/lying-cable-pullover/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Floor Pullover](https://seto.fit/exercises/dumbbell-floor-pullover/) — Beginner
- Easier: [Kettlebell Pullover](https://seto.fit/exercises/kettlebell-pullover/) — Beginner
- **This exercise: Cross Bench Dumbbell Pullover — Intermediate**

## Quick answers

### What muscles does the Cross Bench Dumbbell Pullover work?

Primary: Lats 8/10, Mid chest 8/10. Also works: Teres major 6/10, Triceps 5/10, Serratus anterior 5/10, Front delts 4/10.

### When should I do the Cross Bench Dumbbell Pullover in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Cross Bench Dumbbell Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Cross Bench Dumbbell Pullover?

Resistance bands: Resistance Band Floor Pullover. Cable machine: Cable Pullover, Lying Cable Pullover.

### What is an easier version of the Cross Bench Dumbbell Pullover?

Kettlebell Pullover (Beginner), Dumbbell Floor Pullover (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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