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Back · Band
Lying Pull Over With Resistance Band Cable
Lying Pull Over With Resistance Band Cable is a beginner compound strength exercise that works the lats (back), with the shoulders and triceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Lying Pull Over With Resistance Band Cable
- Attach the middle of the resistance band to a low anchor point behind you. Lie on your back on the floor, knees bent and feet flat on the floor, holding a handle in each hand with your arms extended straight above your head, palms facing forward.
- Keeping your arms straight, pull the handles over your head and towards the floor until your arms are in line with your body.
- Slowly return the handles to the starting position with control, keeping your arms straight.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you pull the handles over your head and inhale as you return them to the starting position.
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on engaging your lats and chest muscles throughout the movement.
Lying Pull Over With Resistance Band Cable alternatives
More lats exercises
Lying Pull Over With Resistance Band Cable FAQ
What muscles does Lying Pull Over With Resistance Band Cable work?
Lying Pull Over With Resistance Band Cable mainly works the lats in the back (Latissimus Dorsi, Teres Major and Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Lying Pull Over With Resistance Band Cable?
You need a band.
How many sets and reps of Lying Pull Over With Resistance Band Cable should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Pull Over With Resistance Band Cable good for beginners?
Yes. Lying Pull Over With Resistance Band Cable is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Lying Pull Over With Resistance Band Cable burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lying Pull Over With Resistance Band Cable?
Other exercises for the lats include Cable Pull in Kneeling, Kipping Pull Up, Dumbbells Bent Over Row and Assisted Pull Up.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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