Lying Pullover with Resistance Band
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Back
Chest
Upper Body
Banded
Core
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Resistance Band
Anchor Point
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All Levels
Overview
The Lying Pullover with Resistance Band is an upper body exercise that targets the lats and chest while also engaging the core. Performed lying on the ground with the band anchored overhead, the pullover strengthens the connection between the upper body and trunk in a controlled, accessible position.
Muscles Worked
PRIMARY:
Latissimus dorsi
Pectoralis major
SECONDARY:
Triceps brachii
Serratus anterior
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band behind your head at ground level.
Lie on your back on a mat with your head closest to the anchor.
Hold the band with both hands extended overhead, arms straight but not locked.
Brace your core and keep lower back pressed lightly into the ground.
Pull the band in a smooth arc over your body, bringing your hands toward your hips.
Pause briefly at the end of the motion, then slowly return overhead under control.
Repeat for the prescribed reps.
Variations
Perform single-arm banded pullover for unilateral challenge
Add a stability ball to lie on for increased range of motion
Combine with a glute bridge hold to integrate posterior chain
Use a heavier band for more resistance
Benefits
Strengthens lats and chest simultaneously
Improves shoulder mobility and stability
Engages core to maintain posture against band tension
Accessible alternative to dumbbell pullovers
COACHING CUES
Keep core braced to prevent the back from arching.
Pull with your lats, not just your arms.
Move in a controlled arc toward your hips.
Control the return phase.
Notes
The Lying Pullover with Resistance Band is an effective way to build upper body strength with minimal equipment. It emphasizes lat and chest activation while integrating trunk stability, making it an excellent accessory drill for both beginners and advanced lifters.