Prone Resistance Band Superman Lat Pulldown — how to, muscles worked, alternatives

How to do the Prone Resistance Band Superman Lat Pulldown

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Band Assisted Chin-Up Beginner
This exercise Prone Resistance Band Superman Lat Pulldown Beginner
Harder Behind the Neck Lat Pulldown Intermediate

Too hard for now? Start with the Band Assisted Chin-Up.

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.