Band Lat Pulldown

How to perform the Band Lat Pulldown

1. Anchor a resistance band high, over the top of a sturdy door or on a pull-up bar, and kneel or sit facing it holding one end in each hand.
2. Reach up with straight arms, hands a little wider than shoulders, with the ribs down and the trunk braced.
3. Pull the hands down toward your upper chest by driving the elbows down and back, squeezing the lats.
4. Keep the shoulders away from the ears and avoid leaning far back to get the band down.
5. Control the band back up to full arm extension rather than letting it snap the arms overhead.
6. Choose a thicker band, or kneel closer to the anchor, when the set stops challenging you.

Suggested working range: 10–20 reps. Default progression: double progression.

Common mistakes

• •Anchoring the band over a door that is not locked or on a bar that can slide off.
• •Leaning far back and turning the pulldown into a half-sit-up to move the band.
• •Pulling the hands behind the head instead of down to the upper chest.
• •Letting the band snap the arms back overhead rather than controlling the return.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Conventional Deadlift

Back · Barbell

Barbell Row

Back · Barbell

Pull-Up

Back · Bodyweight

Lat Pulldown

Back · Machine

Seated Cable Row

Back · Cable