Band Lat Pulldown
How to do it
Starting position
- Anchor the band securely up high.
- Grip both ends of the band wider than shoulder width.
- Kneel on the floor and keep your torso upright.
- Look straight ahead and open your chest slightly.
Movement
- Pull your elbows firmly toward your sides.
- Feel your back muscles squeeze.
- Slowly straighten your arms while feeling the band's elasticity.
Breathing
Exhale as you pull your arms down, and inhale as you raise them.
Trainer tips
- Loop the band over the top of a door or a bar
- Kneel down and pull your elbows down
- Slowly control the resistance as you lift
Cautions
- Overarching your lower back can cause pain, so brace your abs.
- If your shoulders rise toward your ears, it risks rotator cuff damage, so keep your shoulders down.
- Moving only through the range without tension
- Swaying the upper body forward and back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps |
| Equipment |  Resistance band |
| Movement pattern | Vertical pull |
| Rep range | 12–20 reps |
8 similar exercises
Representative exercise: Band Lat Pulldown
Related exercises
Resistance Band Kneeling Cross Body Lat PulldownHarderBand Kneeling One Arm PulldownHarderNegative Pull-UpSimilar exerciseWide-Grip Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.