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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Resistance Band Lat Pulldown
BackBeginner

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.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Rhomboids
  • Biceps
Sets
3
Reps
12–20
Rest
45–60s

How to perform

Resistance Band Lat Pulldown movement

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.

  1. 1

    Brace the core and set the shoulders down.

  2. 2

    Pull the elbows down toward the ribs, bringing the hands to shoulder level.

  3. 3

    Squeeze the lats at the bottom.

  4. 4

    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.

Details

Body parts
Back · Arms · Upper Body
Equipment
Resistance Band
Movement
Vertical Pull
Exercise type
Compound
Training goals
General Fitness · Muscle Growth · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Lat PulldownBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.