Step by step instructions, muscle activation and variants for the Lying Arm Crossover.
The Lying Arm Crossover is a chest exercise performed flat on a bench with dumbbells, where the arms travel in a wide arc and cross over the midline of the chest at the top of each rep. The crossover motion increases the peak contraction of the pectorals beyond a standard dumbbell fly.
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The Lying Arm Crossover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.