Cross Bench Dumbbell Pullover
Overview
This exercise focuses on your lats, pecs, and even the triceps to some degree. Lats, or latissimi dorsi, are the muscles that allow you to bend your upper back, which wrap around from your underarm to your hips. Your pecs are your chest muscles, extending from your sternum across to your shoulder, from your collarbone down to the bottom of your rib cage.
Triceps are the muscle on the back of your upper arm, extending from your armpit to your elbow. It’s the muscle that allows you to straighten your arm.
Instructions
To begin, slide forward and lay back, so the bench is going across your back. Bend your knees at a 90 degree angle, and keep your back straight. Lift your weight over your head, and then allow it to drift down behind your head. This is your starting position.
Exhale as you lift the dumbbell up in the air, then inhale as you slowly lower it back down.
Tips
Be sure not to overdo it with the weight. That’s a common mistake. This exercise is great for your lats, but if your weight is too heavy, you lose control in your shoulders.
Warm up with a set of 15 reps using a light weight. Then switch to a heavier weight and do 2 or 3 more sets of 15.
As long as you maintain control by not overdoing it with the weight, this exercise will really work your upper body. Thanks for watching!
