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Resistance Band Pullover
A resistance band exercise involving an overhead arc motion that targets the lats and chest to build upper body strength and shoulder mobility; commonly performed lying or standing for versatility.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Triceps, Shoulders, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Chest
7/10Mid Chest
Triceps
5/10Long Head
Shoulders
5/10Anterior Delts, Rear Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the resistance band low to a sturdy point like a door base. Lie on your back with head toward anchor, knees bent, feet flat. Grasp band ends with neutral grip, arms extended overhead with tension.
- Extend arms straight overhead with slight elbow bend.
- Lower arms in an arc behind head until parallel to floor or full stretch.
- Engage core to avoid arching back.
- Pause briefly at stretch.
- Pull arms forward in arc to overhead position, squeezing lats and chest.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Keep elbows slightly bent
- Engage core throughout
- Squeeze lats at top
- Control the arc
- Avoid back arch
Breathing
Inhale as you lower arms overhead; exhale as you pull back to start while bracing core.
Tempo
3-1-2
Range of Motion
From arms extended overhead to parallel with floor behind head, maintaining slight elbow bend and shoulder mobility limits.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Avoid overstretching band beyond 2.5 times length
- Maintain neutral spine
- Stop if shoulder pain occurs
Spotting
No spotter needed; use stable anchor and controlled reps to ensure safety.
Common Mistakes
- Excessive lower back arch
- Locking elbows
- Jerking the band
- Uneven tension in hands
- Releasing band suddenly
When to Avoid
- Acute shoulder impingement
- Recent back injury
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic upper body pulling form
- Core bracing technique
Also known as
Band Pullover, Banded Lat Pullover, Resistance Band Lat Pullover
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