# Prone Resistance Band Superman Lat Pulldown

A lat pulldown done lying face down with your upper body and legs held slightly off the floor. You pull two band handles from straight overhead down to your shoulders, training the lats and upper back while your lower back and glutes hold the lift.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/superman-pulls-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Teres major: 7/10
- Upper back: 6/10
- Rhomboids: 5/10
- Rear delts: 5/10
- Biceps: 5/10
- Lower back: 4/10
- Traps: 4/10
- Glutes: 3/10

## How to do the Prone Resistance Band Superman Lat Pulldown

1. Lie face down, head toward a low anchor, holding a handle in each hand.
2. Lift your upper body and legs slightly, arms straight overhead.
3. Pull both elbows down to your sides together, then return your arms overhead.

### Full technique — 7 steps

1. Anchor two bands near the floor and lie face down with your head toward the anchor.
2. Hold a handle in each hand with an overhand grip and reach your arms straight overhead.
3. Move back until the bands are taut, then squeeze your glutes and lift your upper body and legs slightly off the floor.
4. Keep your neck neutral and your shoulders from shrugging toward your ears.
5. Pull both elbows down together and slightly back, bringing your hands beside your shoulders.
6. Finish when your elbows reach your sides and your lats are fully shortened.
7. Let the bands draw both arms forward under control until they are straight overhead again, keeping your upper body and legs lifted.

## Common mistakes

- Stopping short overhead
- Shrugging shoulders during the pull
- Pulling one arm ahead of the other
- Letting the bands snap your arms forward
- Dropping the legs to the floor

## Form cues

- Drive elbows to ribs
- Start from full reach
- Don't shrug up
- Keep neck neutral
- Keep legs lifted

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Endurance**: 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Outdoor Gym Lat Pulldown](https://seto.fit/exercises/outdoor-gym-lat-pulldown/), [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/)
- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/), [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/)
- **Machine**: [Machine High Row](https://seto.fit/exercises/machine-high-row/), [Single Arm Machine High Row](https://seto.fit/exercises/single-arm-machine-high-row/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Assisted Chin-Up](https://seto.fit/exercises/assisted-chin-up/) — Beginner
- Easier: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/) — Beginner
- **This exercise: Prone Resistance Band Superman Lat Pulldown — Beginner**
- Harder: [Behind the Neck Lat Pulldown](https://seto.fit/exercises/behind-the-neck-lat-pulldown/) — Intermediate

## Quick answers

### What muscles does the Prone Resistance Band Superman Lat Pulldown work?

Primary: Lats 9/10, Teres major 7/10. Also works: Upper back 6/10, Rhomboids 5/10, Rear delts 5/10, Biceps 5/10.

### How many sets and reps of the Prone Resistance Band Superman Lat Pulldown?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Prone Resistance Band Superman Lat Pulldown?

No equipment: Outdoor Gym Lat Pulldown, Bench Assisted Pull-Up. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Machine: Machine High Row, Single Arm Machine High Row. Suspension trainer: Suspension Trainer Chin-Up.

### What is an easier version of the Prone Resistance Band Superman Lat Pulldown?

Band Assisted Chin-Up (Beginner), Assisted Chin-Up (Beginner).

### What is a harder version of the Prone Resistance Band Superman Lat Pulldown?

Behind the Neck Lat Pulldown (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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