How to do it
- Anchor a band above head height and kneel or sit far enough back that the band is already under tension.
- Start with the arms straight overhead and slightly in front of you.
- Pull the elbows down and into your ribs, then let the band draw the arms back up under control.
Cues that matter
- Lead with the elbows, not the hands — the hands are only hooks.
- Lean back about ten degrees and keep that angle for every rep.
Common mistakes
- Kneeling directly under the anchor, which kills the tension at the top.
- Yanking with the biceps and never reaching a full stretch overhead.
Muscles worked
Primary
Also works
- Biceps
- Rear delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Lat Pulldown in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the resistance band is taken, or a gym that does not have one.