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Exercise Lab

Band Lat Pulldowns

View Instructions

Equipment

  • Elastic Band

Muscle Groups

  • Back

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Biceps strength

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Description

  • Hold the band toward its ends, with just enough tension when the arms are straight up.
  • Pull the band down to the sides, keeping the elbows out.
  • Pause when the elbows reach your sides and the hands near head level.
  • Return slowly to the top, with your arms straight again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Pulling the band down past the upper chest
  • Pulling the elbows too far behind the body instead of straight back and down
  • Dropping the chest down
  • Leaning back excessively
  • Shrugging the shoulders up as you pull down