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Resistance Band Lat Pull Down
A vertical pulling exercise using resistance bands anchored overhead that targets the lats and upper back to build strength; ideal for home training with limited equipment.
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
Secure a resistance band to a high anchor point like a door frame or pull-up bar. Kneel or sit facing the anchor, holding the band with arms fully extended overhead and slightly wider than shoulder-width.
- Retract your shoulder blades down and back.
- Pull the band down towards your upper chest by driving elbows to your sides.
- Squeeze your lats firmly at the bottom position.
- Slowly extend your arms back to the starting position, resisting the pull.
- Keep your chest up and core braced throughout.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Shoulders away from ears
- Squeeze the armpits
Breathing
Inhale as you extend your arms up; exhale as you pull the band down.
Tempo
3-1-1
Range of Motion
From full overhead extension to hands reaching upper chest level with elbows tucked.
Safety
Safety Notes
- Ensure anchor point is secure
- Check band for tears before use
- Maintain a neutral spine
Spotting
Not recommended; self-limiting exercise.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Leaning back too far
- Flaring elbows excessively
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, Door Anchor Pulldown, Kneeling Band Pulldown
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