# Resistance Band Floor Pullover

A straight-arm band pullover performed lying on the floor, targeting the lats and chest with help from the teres major and triceps. The band is anchored low behind your head and pulled from overhead down to your hips.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/lying-pull-over-with-resistance-band-cable/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-floor-pullover/

## Muscles worked

- Lats: 8/10
- Mid chest: 7/10
- Teres major: 6/10
- Triceps: 4/10
- Serratus anterior: 4/10
- Rear delts: 3/10

## How to do the Resistance Band Floor Pullover

1. Lie on your back, knees bent, band anchored low behind your head.
2. Hold a handle in each hand with your arms extended overhead.
3. Sweep the handles down toward your thighs, keeping a gentle bend in your elbows.
4. Return the handles to the starting position above your head slowly.

### Full technique — 7 steps

1. Anchor the band low behind you and lie on your back on the floor with the anchor beyond your head.
2. Bend your knees and set your feet flat on the floor.
3. Hold a handle in each hand with arms extended overhead and the band under tension.
4. Keep a slight bend in your elbows and set your shoulders down away from your ears.
5. Sweep both handles over your body in an arc by driving your upper arms toward your hips.
6. Finish with your hands near your thighs without bending your elbows further.
7. Return along the same arc until your arms are overhead and lats fully lengthened.

## Common mistakes

- Bending elbows into a pressdown
- Letting ribs flare hard
- Stopping short of overhead stretch
- Letting the band snap arms back
- Lying too close to the anchor

## Form cues

- Slight elbow bend
- Drive arms toward hips
- Let lats stretch overhead
- Keep ribs down

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Pullover](https://seto.fit/exercises/kettlebell-pullover/)
- **Dumbbells**: [Dumbbell Floor Pullover](https://seto.fit/exercises/dumbbell-floor-pullover/)
- **Cable machine**: [Cable Pullover](https://seto.fit/exercises/chest-cable-pullover/), [Lying Cable Pullover](https://seto.fit/exercises/lying-cable-pullover/)
- **Machine**: [Ski Erg Straight Arm Pulldown](https://seto.fit/exercises/ski-erg-straight-arm-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Floor Pullover — Beginner**
- Harder: [Dumbbell Pullover](https://seto.fit/exercises/dumbbell-pullover/) — Beginner
- Harder: [Cross Bench Dumbbell Pullover](https://seto.fit/exercises/cross-bench-dumbbell-pullover/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Floor Pullover work?

Primary: Lats 8/10, Mid chest 7/10. Also works: Teres major 6/10, Triceps 4/10, Serratus anterior 4/10, Rear delts 3/10.

### When should I do the Resistance Band Floor Pullover in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Floor Pullover?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Floor Pullover?

Kettlebell: Kettlebell Pullover. Dumbbells: Dumbbell Floor Pullover. Cable machine: Cable Pullover, Lying Cable Pullover. Machine: Ski Erg Straight Arm Pulldown.

### What is a harder version of the Resistance Band Floor Pullover?

Dumbbell Pullover (Beginner), Cross Bench Dumbbell Pullover (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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