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Band lat pulldown

beginnerresistance bandcompound exercise
Band lat pulldown: start of the movement
1 · start
Band lat pulldown: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Anchor the band high (top of a door, pull-up bar).
  2. 2Kneel or stand so the band is under tension.
  3. 3Pull your elbows down to your sides, shoulder blades together.
  4. 4Return slowly.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Poorly anchored band.
  • ✕Pulling with just your arms, without your shoulder blades.

Similar exercises

Pull-ups (overhand)
pull-up bar
Chin-ups (underhand)
pull-up bar
Negative pull-ups
pull-up bar
Lat pulldown
cable
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