Pull a resistance band from overhead down toward your upper chest, using elbow drive and scapular retraction to load the latissimus dorsi. Maintain a stable torso throughout the movement.
How to do the Band Lat Pulldown#
- Attach the band to a secure high anchor and grip it with palms facing away and hands slightly wider than shoulder-width.
- Adopt a stable, upright stance or kneel, extend your arms overhead, and keep your core engaged with shoulders pulled down.
- Initiate the pull by driving your elbows toward your sides and drawing your shoulder blades together until the band reaches your upper chest.
- Hold briefly at the bottom to feel the lat contraction, then return the band slowly to the start position with control.
- Repeat for the prescribed number of repetitions.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
Common mistakes#
- Using body momentum or excessive backward lean to yank the band down.
- Pulling mainly with the forearms instead of driving with the elbows and lats.
- Allowing the shoulders to shrug toward the ears during the pull.
- Releasing the band quickly instead of lowering it under control.
