Lat Pullover with Medicine Ball
Improves lat strength and flexibility
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats. Secondary: chest, shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- Step 1: Lie on your back, holding the medicine ball over your chest
- Step 2: Keeping your arms straight, lower the medicine ball behind your head
- Step 3: Focus on squeezing your lats, keeping your core engaged
- Step 4: Hold for a brief moment, then return to the starting position
- Step 5: Repeat for the desired number of repetitions
- Step 6: Focus on slow and controlled movements, avoiding jerking or bouncing the medicine ball
Equipment
- Medicine ball optional
Coaching tips
Benefits
Improves lat strength and flexibility
Common mistakes
Not keeping the core engaged, letting the medicine ball bounce
Make it harder
Increase the weight of the medicine ball
Make it easier
Decrease the weight of the medicine ball
Breathing
Exhale during the pulling motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.