Band Pullover

The band pullover trains the latissimus dorsi through a sweeping arc with the arm kept almost straight, which removes the biceps from the movement entirely. In every rowing or pulling exercise the arm flexors help, and on a heavy set they often fail before the lat does; here the arm is simply a lever, so the lat pulls the upper arm from overhead down toward the hip with nothing else contributing. A band suits the movement particularly well because its resistance grows as it stretches, peaking at the bottom of the arc where the lat is most contracted. Working one arm at a time lets the shoulder blade travel its full range. Keep the elbow only slightly bent throughout, since letting it fold turns the exercise into a triceps extension. Anchor the band low behind you rather than overhead, since the resistance should oppose the arm at the end of the arc where the lat finishes its work.