Band Pullover

How to do it

1. Anchor a band overhead and grip the handle or both ends with arms reaching straight up above your head.
2. Step back until the band has tension at full overhead extension and stand tall with feet shoulder-width.
3. Keep a slight bend in your elbows and pull your arms down in a wide arc to your hips.
4. Squeeze your lats hard at the bottom, feeling the contraction across the sides of your back.
5. Slowly return your arms overhead with control over 2 to 3 seconds, fighting the band the whole way up.
6. Repeat for 12 to 15 reps, focusing on the lat stretch at the top and the squeeze at the bottom.

Common mistakes

• Bending the elbows too much and turning the move into a triceps extension instead of a lat pull.
• Pulling with the chest and shoulders rather than driving from the lats and shoulder blades.
• Cutting the range short at the top — the stretched overhead position is where the growth happens.
• Letting the lower back arch as you reach overhead, which leaks tension and risks lumbar strain.