Cross Bench Dumbbell Pullover — how to, muscles worked, alternatives

How to do the Cross Bench Dumbbell Pullover

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

Full technique — 8 steps

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

Substitutes by equipment

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

Resistance bands

Resistance Band Floor Pullover Easier

Cable machine

Cable Pullover Easier
Lying Cable Pullover Easier

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 Beginner
Easier Kettlebell Pullover Beginner
This exercise Cross Bench Dumbbell Pullover Intermediate

Too hard for now? Start with the Kettlebell Pullover.

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.