Cross Bench Pullover (Dumbbell)

Also known as: Cross Bench Pullover (Dumbbell).

Two-hand dumbbell pullover with the upper back across a flat bench and the hips held clear of the bench.

How to perform this exercise

1. Support the upper back across a stable flat bench. Plant both feet, bend the knees and hold the hips steady clear of the bench.
2. Hold one dumbbell above the chest with both hands under its upper weight head and softly bent elbows.
3. Move the weight in a shoulder arc behind the head through a comfortable range. Keep the ribs down and the elbow angle nearly fixed.
4. Return the dumbbell above the chest without bouncing the hips.