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Banded Pullovers

A functional back exercise that targets the latissimus dorsi, chest, and core through controlled pullover movements using resistance bands to improve back strength and shoulder mobility.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with knees bent and feet flat on the ground. Hold a resistance band with both hands above your chest. Pull the band over your head and behind your body while keeping your arms straight. Return to starting position.

Starting Position

Begin lying on your back with knees bent, holding a resistance band with both hands above your chest.

Finishing Position

Return to the starting position with arms above your chest, maintaining control throughout the movement.

Form Cues

Keep arms straight, control the movement, engage core, maintain form

Common Mistakes

Bending arms, using momentum, not engaging core, poor shoulder mobility

Progression Tips

Increase band resistance, add pause at bottom, perform standing variation, or use different grips.

Regression Tips

Use lighter band, perform seated, or practice basic shoulder mobility first.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in the shoulders, chest, or lower back. Keep your core engaged throughout the movement.