Resistance Band Lat Pulldown

Technique

The resistance band lat pulldown copies the cable pulldown at home: a band anchored above you is pulled down toward the chest while kneeling or sitting. It trains the lats and upper back, and because band tension rises as it stretches, the hardest part is at the bottom where the lats squeeze hardest.

Steps

1. Anchor a band high on a door or bar and kneel or sit far enough away that it is taut with arms overhead
2. Grip the band with both hands, arms straight, and lean back very slightly
3. Pull your elbows down and back toward your ribs, bringing your hands to the upper chest
4. Hold briefly with shoulder blades pulled down, then let the arms rise slowly

Common mistakes

• Shrugging the shoulders up toward the ears
• Swinging the torso back to move the band

Variations

• Single-arm band lat pulldown
• Band straight-arm pulldown

FAQ