Videos
Instructions
- Secure the resistance band to a high anchor point.
- Stand facing away from the anchor with feet shoulder-width apart.
- Hold the band with both hands, arms extended in front of you.
- With a slight bend in your elbows, pull the band downward in an arc toward your hips.
- Pause briefly at the bottom, then slowly return to the starting position.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid bending the elbows excessively.
- Focus on a slow and controlled range of motion.
- Maintain a neutral spine to prevent lower back strain.
Breathing Tips
- Exhale as you pull the band down.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Lower back pain
- Rotator cuff injuries
Description
The Band Pullover is an effective isolation exercise designed to target the muscles of the upper back and improve shoulder mobility. By using a resistance band, this movement provides constant tension throughout the range of motion, making it a highly accessible option for all fitness levels. Ideal for home workouts or warm-ups, the Band Pullover emphasizes controlled movement and can help enhance posture, increase scapular stability, and support overall upper body strength. Its versatility and minimal equipment requirement make it a valuable addition to any training routine focused on back development or shoulder function. Incorporating the Band Pullover into your workouts can assist in creating a more balanced upper body, particularly when paired with pressing exercises that emphasize the anterior chain.
What muscles do band pullovers work?
Band pullovers primarily target the back muscles, especially the lats, while also engaging the serratus anterior and upper back stabilizers.
Can I do band pullovers at home?
Yes, band pullovers are perfect for home workouts as they only require a resistance band and a stable anchor point.
Are band pullovers good for shoulder mobility?
Yes, band pullovers can improve shoulder mobility by promoting a full range of motion and enhancing scapular control.
How many reps should I do for band pullovers?
For general fitness and muscle activation, aim for 10 to 15 controlled repetitions per set.