Band lat pulldown
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Muscles worked
- High load
- Lats
- Low load
- Biceps, Delts · Rear, and Upper back · Teres
Primary muscles
Secondary muscles
How to do it
Anchor a long band above head height — a door anchor or a solid frame — and kneel or stand far enough back for tension at the top. Start with the arms straight overhead and the shoulder blades lifted, then pull the elbows down and toward the ribs until the hands reach chest height. Return slowly and let the blades rise again. This is the only vertical pull that needs neither a bar nor a machine, which is what makes it the home substitute for a lat pulldown.
Form cues
- Pull the elbows down and back, not the hands
- Let the shoulder blades rise fully at the top
Safety
Talk to a professional before this exercise if you have any of the following:
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.