Exercise guide
Band Fixed Back Underhand Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound movement targets the lower lats and biceps by using a supinated grip and a stable, upright torso position to maximize vertical pulling mechanics.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a high anchor point and place a step or bench directly underneath.
- Sit on the step with a tall posture, feet flat on the floor for stability.
- Grasp the band with an underhand grip (palms facing you) at shoulder-width.
- Extend your arms fully to create initial tension in the band.
How to do it
- Exhale as you pull the band down toward your upper chest by driving your elbows toward your hips.
- Squeeze your shoulder blades together and down at the bottom of the movement.
- Inhale as you slowly return to the starting position with a controlled tempo.
- Maintain a 2-second concentric and a 2-second eccentric phase.
Form checklist
- Keep your torso fixed and upright; do not use momentum to lean back.
- Ensure your palms stay facing you to keep the focus on the biceps and lower lats.
- Keep your shoulders depressed (down) and away from your ears throughout the movement.
- Avoid letting the band snap back; control the resistance at all times.
Pro tips
- Focus on the mind-muscle connection by imagining your hands are just hooks and the pull is coming entirely from your elbows.
- Pause for one second at the bottom to maximize the peak contraction of the rhomboids and traps.
Make it harder
- Choke up higher on the band to increase the starting tension and resistance.
- Incorporate a 4-second slow eccentric phase to increase time under tension for the lats.
Frequently asked
- What muscles does the band fixed back underhand pulldown work?
- The band fixed back underhand 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 fixed back underhand pulldown?
- The band fixed back underhand pulldown uses resistance band.
- Is the band fixed back underhand pulldown good for beginners?
- Yes. The band fixed back underhand pulldown is a beginner-friendly movement and a strong foundation to build on.
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