The Band Pullover is a beginner-friendly resistance-band strength exercise that targets the lats and middle back. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary muscles—
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Pullover
Anchor a band overhead and grip the handle or both ends with arms reaching straight up above your head.
Step back until the band has tension at full overhead extension and stand tall with feet shoulder-width.
Keep a slight bend in your elbows and pull your arms down in a wide arc to your hips.
Squeeze your lats hard at the bottom, feeling the contraction across the sides of your back.
Slowly return your arms overhead with control over 2 to 3 seconds, fighting the band the whole way up.
Repeat for 12 to 15 reps, focusing on the lat stretch at the top and the squeeze at the bottom.
02 The payoff
Why it earns its spot
Loads the lats in their stretched range, where most growth happens.
Improves overhead shoulder mobility with controlled reach.
Adds a band-friendly hypertrophy piece to any back day.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Band Pullover, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
