Category – Back Workouts, Chest Workouts

Primary Target Muscles – Latissimus Dorsi (lats), Pectoralis (pecs), Serratus

Secondary Target Muscles – Triceps

Variations – Pull Over

How to do a cross bench pullover

Lye perpendicular to a weight bench so that your shoulders and back are resting on it and your head and neck are hanging off of the edge of the bench.  Keeping your knees bent and your feet flat on the floor.  Grab the dumbbell by one end and wrap your fingers around it in a diamond shape.  Start with the dumbbell behind your head and your arms slightly bent.  Sweep the dumbbell over your head forward until your arms are straight.  Repeat the motion in reverse.

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