A vertical pulling movement performed with a resistance band and an underhand grip that primarily works the latissimus dorsi and upper back.
How to do the Underhand Band Pulldown#
- Attach the band to a high anchor and sit or kneel facing it with a tall chest.
- Grasp the band with a supinated (palms-up) grip, hands just outside shoulder width.
- Begin with your arms extended overhead and shoulders down and back.
- Pull the band straight down to the upper chest, leading with your elbows and drawing the shoulder blades together.
- Hold and contract the lats briefly at the bottom, then return the band slowly to the start until you feel a full stretch.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using the arms to yank the band instead of initiating the pull from the lats.
- Leaning the torso back excessively to create momentum.
- Letting the band snap back quickly on the return.
- Allowing the shoulders to shrug during the pull.
