Band Bent Over Lat Pulldown

Muscles worked

Setup

1. Anchor a resistance band to a high point on a power rack, roughly head-height or higher.
2. Grip the band with both hands using an overhand or neutral grip, then step back until the band is taut.
3. Hinge at the hips with a slight bend in the knees until your torso is at a 45 to 60-degree angle to the floor.
4. Extend your arms fully in front of you so they are in line with your torso, creating a straight line from your hands to your hips.

How to do it

1. Initiate the movement by driving your elbows down and back toward your hips, pulling the band toward your upper chest.
2. Exhale forcefully during the pull and focus on squeezing your shoulder blades together at the bottom of the rep.
3. Inhale as you slowly extend your arms back to the starting position, maintaining tension on the band throughout the entire range of motion.
4. Maintain a controlled tempo, taking 2 seconds to pull and 2-3 seconds to return to the stretched position.

Form checklist

• Keep your spine neutral and core braced to prevent rounding of the lower back.
• Ensure your elbows drive the movement rather than pulling solely with your hands.
• Avoid using momentum or 'bobbing' your torso to help pull the weight.
• Keep your shoulders depressed (away from your ears) throughout the set.

Pro tips

• To maximize lat recruitment, think about 'tucking' your elbows into your back pockets at the end of the movement.
• Pause for one second at the peak contraction to overcome the band's tendency to snap back, forcing better motor unit recruitment.

Make it harder

• Step further away from the anchor point to increase the baseline tension of the band.
• Perform the movement with a 'top-down' pause, holding the band at your chest for 3-5 seconds on every third rep.

Frequently asked

What muscles does the band bent over lat pulldown work?

The band bent over lat pulldown primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band bent over lat pulldown?

The band bent over lat pulldown uses resistance band.

Is the band bent over lat pulldown good for beginners?

The band bent over lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius
• Bodyweight Standing Close-Grip One Arm RowIntermediate · lats, rhomboids, and trapezius