Band Lat Pulldown
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The band lat pulldown anchors a band overhead while you kneel or sit facing it, then pull your elbows down to your sides and let your arms rise back up under tension. It trains the lats, upper back and biceps the way a cable lat pulldown does. It suits beginners training for reps at home or in the gym as a main pulling lift.
- Muscles
- Lats, Upper back, Biceps
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Anchor the band overhead and kneel or sit facing it.
- Grip both ends with arms extended up and forward.
- Pull your elbows down to your sides, squeezing your lats.
- Let your arms rise back up with control.
Form cues
- Keep your chest tall instead of leaning back.
- Drive your elbows toward your hips, not just down.
- Feel the pull under your shoulder blades, not just your arms.
Common mistakes
- Torso leans back to help the pull. Sit tall and keep your torso still.
- Shoulders shrug up as your arms return. Keep your shoulders down through the whole return.
- Elbows flare wide instead of down to the sides. Draw your elbows straight down along your ribs.
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