Resistance Band Lying Pullover
Lying band pullover — direct lat-and-chest work with the variable resistance of a band.
Level: Foundation
Primary: Back - Upper
Secondary: Chest
Movement: Isolation
Tags: Pull
Type: Light Activity
Equipment: Resistance Band
Sports: Running Swimming
Target muscles
The lats drive shoulder extension. The pectoralis major contributes. The serratus anterior and triceps stabilize.
How to perform
Setup
Anchor the band behind the head at a low point. Lie on your back. Grip the band with both hands overhead.
Execution
Keeping the arms nearly straight, pull the band in an arc over the chest and toward the hips. Slowly return to overhead.
Common mistakes
- Bending the elbows more during rep.
- Going too heavy.
- Cutting the range.
- Letting the band snap back.
- Hips lifting.
Progressions and regressions
Regress to dumbbell pullover. To progress, increase band tension.
Programming notes
Lat-chest accessory. 3 sets of 12-15 reps, twice a week.
