Band pullover

Proper Position

• Lie down on a mat or bench with your knees bent and feet flat on the floor.
• Anchor a resistance band to a sturdy point behind you, close to the ground.
• Hold the resistance band with both hands, arms extended above your chest, with a slight bend at the elbows.
• Engage your core to stabilize your torso, and keep your lower back in contact with the mat or slightly arched if you're on a bench.

Movement

• Extend your arms backward, keeping a slight bend in your elbows, until your hands are close to the floor behind your head.
• Slowly return your arms to the starting position above your chest, controlling the band’s resistance.
• Focus on contracting your back and chest muscles throughout the movement.

Breathing

• Inhale as you move your arms backward.
• Exhale as you return your arms to the starting position.

Tips

• Keep your shoulders stable and avoid shrugging them during the movement.
• Adjust the tension of the band by moving closer or farther from the anchor point, based on your strength level.
• If you feel tension in your lower back, ensure your core is engaged to stabilize your posture.
• Perform the movement slowly to maximize muscle engagement and avoid jerky motions.