Resistance Band Lat Pulldown
A band anchored overhead is pulled down toward the upper chest from a kneeling or seated position. Mimics the lat pulldown for home training.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band high on a door or bar. Kneel facing it and hold the ends with arms extended overhead and slightly forward.
Brace the core and set the shoulders down.
Pull the elbows down toward the ribs, bringing the hands to shoulder level.
Squeeze the lats at the bottom.
Return slowly to the overhead position.
Breathing: Exhale on the pull down, inhale on the return.
Coaching tips
Elbows to ribs
Chest up
Control the return
Common mistakes
Leaning back heavily
Shrugging
Letting the band recoil quickly
Safety notes
Check the anchor is secure so the band cannot release toward you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.