Follow these steps
- Attach the band towards the top of a door with a door anchor
- Step back until there is tension on the resistance band
- Set your feet shoulder width apart (Keep a straight lower back and brace your core)
- Bend over with your upper body and align with the band path (Bend your knees for more stability)
- Bring your hands towards your hips while having almost straight arms
- Return slowly to the starting position (resist against the pull of the band)
- Repeat for reps
When you’re in the starting position of your pullover, there shouldn’t be any slack in the band. The band should already be stretched a little bit and pulling your hands towards the anchor point.
To reap the most from this exercise, aim to get your elbows behind your body at the end position. This will activate the lats and your chest the most.
Don’t round your back! This will put a lot of stress on your spine and can lead to unnecessary injuries. The same goes for your shoulders. Stick your chest and butt out. Rotate your shoulders back and keep your arms as straight as possible throughout the exercise.
Adjust the resistance
This is the simplest and fastest way to adjust the resistance of a band. Wrapping it around your hand will shorten the band and therefore increase the resistance you will have to work against.
You did get yourself a set of resistance bands right? Having a set enables you to combine bands to get the right resistance. What I like to do is adding the lightest band to the exercise once I feel it gets easier to get my reps in.
#1-Take A Step Backwards – you can adjust the resistance simply by taking a step back. This will stretch the band further and add resistance. The best thing about this tip is… You can do it mid set. Want more resistance? Take a step back! You are at the end of your set and the form starts to get fishy? Take a step forward!
#2-Get On Your Knees – a great way to increase the resistance and the stretch you feel in your lats is by simply getting on your knees. You will be further away from the anchor point and therefore the band is stretched more. You can make little adjustments mid-set by lowering your butt further towards your feet or elevating it. With this you can adjust the resistance in the middle of a given set.