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Resistance Band Lat Pulldown
A vertical pulling exercise using resistance bands anchored high that targets the lats and upper back to build strength and improve posture; provides variable resistance ideal for home workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Shoulders, Lower Back, Abs
Popularity Score
7
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
10/10Teres Major
Biceps
6/10Long Head, Short Head
Traps
5/10Mid Traps, Lower Traps
Shoulders
4/10Rear Delts
Lower Back
3/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a resistance band to a high anchor point like a door frame or pull-up bar. Kneel facing the anchor, grasp the band with both hands wider than shoulders, arms extended overhead with tension.
- Brace core and retract shoulder blades.
- Pull band down to upper chest by driving elbows toward sides.
- Squeeze lats at bottom and pause briefly.
- Slowly extend arms back to start, resisting band tension.
- Maintain upright torso throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades down
- Drive elbows to ribs
- Keep chest up
- Avoid shrugging
- Engage lats first
Breathing
Inhale as you extend arms up; exhale as you pull down while bracing core.
Tempo
2-1-2
Range of Motion
From arms fully extended overhead to hands at upper chest level with elbows tucked.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Choose appropriate resistance level
- Stop if shoulder pain occurs
- Maintain neutral spine
Spotting
Not required; bands provide self-limiting resistance, but use safeties if anchoring to unstable points.
Common Mistakes
- Using momentum to pull
- Shrugging shoulders up
- Flaring elbows out
- Leaning back excessively
- Releasing band too quickly
When to Avoid
- Acute shoulder impingement
- Recent back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic pulling technique
- Core stability awareness
Also known as
Banded Lat Pulldown, Band Lat Pulldown, Resistance Band Pull Down
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