As we mentioned earlier if you find that you’re doing over 15 repetitions comfortably, or that you’re struggling to do 6 repetitions, it suggests the resistance isn’t quite right, and that it’s either not strong enough, or it’s too strong. The ideal starting position would be when there is no slack but also that you haven’t actually started to pull the band either. Ultimately, this may take a couple of repetitions to get used to what resistance feels most appropriate. By keeping your back perfectly still and focusing on hinging at the elbows, (or hinging at the shoulders if you’re doing the straight arm variation), you can really maximize the engagement and activation of the lats and focus on that squeezing movement that is ultimately going to lead to muscular development.Īnother thing to consider is the amount of slack in the resistance bands as you start the movement. The banded pulldown requires you to keep your body still so that you aren’t using momentum to aid the movement. Things to ConsiderĪs with any back exercise, technique and form are everything. If you want to increase the resistance without buying a new band, you could always hold the band with one arm, so that each side is pulling all the resistance separately, or double the band up to create more resistance with the same band.
#Resistance band pullover exercise upgrade#
If you find you can easily do more than 15 repetitions, you probably want to upgrade to a band with higher resistance. In contrast, if you are just using a regular band (that’s a loop), you’ll have to find a grip that feels comfortable.Īim for between 6 and 15 repetitions per set. For example, if you are using resistant bands that have handles, you can simply hold on to the handle as you performed the exercise. Pause for a moment, before slowly returning the band to the starting position.ĭepending on the type of resistance band you are using, you may be able to adapt the movement slightly.Focus on really squeezing the lats to bring the band down. Engaging your core and keeping your back straight, bend at the elbows to bring the resistance band down towards your shoulders and upper chest.You may want to use a yoga mat or cushion to make it more comfortable. Grab hold of the resistant band and kneel down on the floor.If you fix the band to a higher object such as a pull up bar, you may be able to do the exercise stood up but you’ll most likely need to be kneeling or sitting so that you can fully tighten the band and create the resistance required to engage the muscles properly.
Fix a band to a sturdy object such as a pull up bar or a door frame.
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