Share |


Band Lat Pull Down

Show Video Show All Exercises
  Primary Muscle Group: Upper Back and Biceps

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above head height. Kneel facing the anchor point with your band coming from above. Make sure your back is straight and your abs are tight. Grasp the handles of the band with your palms facing forward and arms extended above your head.

Breathing: Exhale as you pull down; inhale as you release back to start.

Execution: Bend your arms and pull the band down in a straight line. Keep your arms wide, your back straight and your abs tight. Slowly straighten your arms, following the same vertical line that you came down on, until they are back to starting position. Make sure your arms are fully extended before executing your next repetition.

Comments: Remember, if you don't feel that slight stretch across your chest, you need to squeeze your shoulder blades together at the bottom of the movement.

Here are a few suggested alternative exercises:

  • Ball Band Arm Row
  • Ball Band Upright Row
  • Ball Dumbbell Lat Row
  • Ball Lat Pulldown
  • Barbell Rows
  • Dumbbell Bent Over Row
  • High Row - Hammer Strength
  • Pull Up
  • PowerBlock Dumbbells