Banded Pullover

Standing pullover with a band anchored overhead and the arms almost straight.

• Isolation
• banda
• Beginner

How to do it

• Band anchored overhead, arms almost straight, and bring the hands toward the thighs
• Keep a fixed bend in the elbows throughout the arc
• Lower to a stretch without arching the lower back and return pulling with the lats

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull down for 1 s with straight arms squeezing your lat, return for 2–3 s under control

Common mistakes

• Bending and straightening the elbows like a triceps extension
• Leaning the torso forward as you bring the hands down

Muscles worked

Primary

• Lats

Secondary

• Triceps
• Core / abs

Alternatives

• Straight-Arm Pulldown
• Lat Pulldown
• Dumbbell Pullover