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Resistance Band Alternating Lat Pulldown
A unilateral vertical pull using resistance bands that targets the lats and upper back to build pulling strength and muscle; commonly used for hypertrophy and balanced development.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
6/10Lower Traps
Biceps
5/10Long Head
Shoulders
4/10Rear Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band to a high point like a door frame or pull-up bar. Stand facing the anchor, feet shoulder-width apart, and grasp the band with one hand extended overhead.
- Grasp the band with an overhand grip at full arm extension.
- Pull the band down toward your side, driving your elbow back and squeezing your shoulder blade.
- Rotate your torso slightly to engage the lat fully.
- Extend your arm back to the starting position controlled.
- Switch to the other arm and repeat.
Coaching Tips
Form Cues
- Elbow to ribcage
- Squeeze the lat
- Keep shoulder down
- Controlled release
Breathing
Inhale as you extend your arm up; exhale as you pull down and squeeze.
Tempo
2-0-1
Range of Motion
Pull from full overhead extension to the band reaching hip height, with elbow fully retracted.
Safety
Safety Notes
- Avoid if shoulder instability present
- Use lighter band if form breaks
Spotting
Not typically needed; partner can stabilize anchor if unstable.
Common Mistakes
- Yanking with momentum
- Shrugging the shoulder
- Leaning back excessively
- Incomplete range on release
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic pulling form knowledge
- Experience with bilateral pulldowns
Also known as
Alternating Band Lat Pulldown, Single Arm Band Pulldown, Band Alternating Pull Down
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