Dumbbell Single-Arm Bent-Over Crossbody Pull
Target your back and rear delts with this focused pull. The crossbody motion and bench support isolate the lats for improved muscle symmetry and a deeper contraction in every rep.
The Dumbbell Single-Arm Bent-Over Crossbody Pull mainly works the back, with help from the biceps, shoulders and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Bent-Over Crossbody Pull Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Dumbbell Single-Arm Bent-Over Crossbody Pull
Setup
Place a dumbbell on the floor next to an exercise bench.
Set the bench to a slight incline.
Place one hand on the incline of the bench for sturdy support and lean your torso forward until it is nearly parallel to the floor. Keep your back straight and core braced.
Movement
Allow your arm holding the dumbbell to hang straight down toward the floor.
Pull the dumbbell upward by driving your elbow toward the ceiling, keeping your arm close to your torso.
Squeeze your shoulder blade toward the center of your back at the top of the movement.
Lower the dumbbell slowly back to the starting position with control.
Dumbbell Single-Arm Bent-Over Crossbody Pull FAQs
What muscles does the Dumbbell Single-Arm Bent-Over Crossbody Pull work?
The Dumbbell Single-Arm Bent-Over Crossbody Pull mainly works the back, with help from the biceps, shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Single-Arm Bent-Over Crossbody Pull?
Dumbbells.
What workout day should the Dumbbell Single-Arm Bent-Over Crossbody Pull go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.