Cross-Bench Dumbbell Pullovers

Place the dumbbell on its end on one end of a flat bench. Carefully position yourself perpendicular to the bench, with your upper back and shoulders supported on the bench, and feet planted firmly on the floor.

Using both hands, grasp the dumbbell at one end with your palms up and interlocked in such a way that the weight is securely cradled in your hands and supported under one end.

Begin the movement with the dumbbell over your head (towards the ceiling) with your arms extended. Slowly lower the weight behind your head as far as possible without discomfort, being sure to keep your elbows fixed at about a 20 degree bend throughout the movement. Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

Do not manipulate your low back or leg positioning to perform the exercise. If you do, the weight is probably too heavy to perform the exercise correctly.