Lat Pulldown (Band)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a resistance band to a secure overhead anchor point such as a pull-up bar, door anchor, or sturdy hook.
   • Kneel on the ground or on a mat facing the anchor point, positioning yourself far enough away to create tension in the band at full arm extension.
   • Alternatively, you may sit on a bench or the floor if kneeling is uncomfortable.
2. Step 2Starting Position
   • Reach up and grab the band with both hands using an overhand grip slightly wider than shoulder-width apart.
   • Arms should be fully extended overhead with a slight lean back from the hips to align the pulling path.
   • Engage your core and keep your chest lifted.
3. Step 3Execution
   • Initiate the pull by depressing your shoulder blades and driving your elbows down and slightly back toward your hips.
   • Continue pulling the band down toward your upper chest or collarbone, focusing on squeezing your lats throughout the movement.
   • Hold the bottom position for a brief pause, feeling a strong contraction in your back muscles.
   • Slowly and under control, extend your arms back to the starting position, allowing a full stretch of the lats at the top.
4. Step 4Tips
   • Avoid pulling with your arms alone; focus on initiating the movement with your back muscles.
   • Keep your torso relatively stable; a slight lean is acceptable but avoid excessive swinging.
   • Use a band with appropriate resistance; you should be able to complete full range of motion with control.
   • Exhale as you pull the band down and inhale as you return to the top.