Band Lat Pulldown

How to do it

1. Anchor a band overhead - a door anchor or something solid you can loop it over.
2. Kneel or sit far enough back to have tension with your arms straight up.
3. Pull your elbows down and back until your hands reach your upper chest.
4. Return slowly against the pull.
5. Tension is highest at the bottom, so hold the squeeze for a beat there.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Lat Pulldown, it loads Lats 25 points lower, Mid-back / traps 25 points higher, Biceps 15 points lower. It needs Resistance bands where the other uses Cable machine. Compared with the Barbell Pullover, it loads Chest 45 points lower, Mid-back / traps 45 points higher, Biceps 40 points higher. It needs Resistance bands where the other uses Barbell + Bench.

Other ways to train this

• Lat Pulldown Cable machine
• Pull-Ups Pull-up barProfessional
• Close-Grip Pulldown Cable machine
• V-Bar Pulldown Cable machine
• Chin-Ups Pull-up barProfessional
• Assisted Pull-Ups Machines
• Straight-Arm Pulldown Cable machine
• Negative Pull-Ups Pull-up bar
• Band-Assisted Pull-Ups Pull-up barResistance bands
• One-Arm Lat Pulldown Cable machine
• Neutral-Grip Pull-Ups Pull-up barProfessional
• Wide-Grip Pull-Ups Pull-up barProfessional
• Reverse-Grip Pulldown Cable machine

Other exercises for the Lats

• Barbell Pullover 75% BarbellBenchIntermediate
• Straight-Arm Dumbbell Pullover 70% DumbbellsBench
• Floor Kettlebell Pullover 70% Kettlebells
• Cable Bent-Over Row 45% Cable machineIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.