Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition  John Meadows performs an intense set of banded pull overs with  assistance from elitefts™ CEO and Founder Dave Tate.

The banded pull over provides the greatest amount of tension in the contracted position and produces a great isolation for the latissimus dorsi.

Keys to perform this exercise correctly:

  • Control the decent and allow your lats to stretch.
  • Pull through the concentric part of the movement while keeping an arched back and squeeze the scapula together (scapular retraction).
  • Squeeze the lats in the shortened position for 1 second before transitioning into the  eccentric part of the movement.

Intensity amplifier:

  • The addition of partial reps will extend the time under tension which will aid in the hypertrophic effect of this exercise.
  • Finishing with iso-tension increases the intensity of the muscular contractions and helps recruit higher threshold muscle fibers.