Cross-Bench Dumbbell Pullovers
The Cross-Bench Dumbbell Pullovers is a beginner dumbbell exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentDumbbell
LevelBeginner
How to do the Cross-Bench Dumbbell Pullovers
- Grasp a moderately weighted dumbbell so your palms are flat against the underside of the top plates and your thumbs are around the bar.
- Lie on your back across a flat bench so only your upper back and shoulders are in contact with the bench.
- Your feet should be set about shoulder-width apart and your head should hang slightly downward.
- With the dumbbell supported at arm's length directly about your chest, bend your arms about 15 degrees and keep them bent throughout the movement.
- Slowly lower the dumbbell backward and downward in a semicircle arc to as low a position as is comfortably possible.
- Raise it slowly back along the same arc to the starting point, and repeat for the required number of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.