# Resistance Band Lat Pulldown

A band-based vertical pulling exercise targeting the lats, upper back, and biceps. Useful for home training, warm-ups, and higher-rep back work.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-fixed-back-underhand-pulldown/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Biceps: 5/10

## How to do the Resistance Band Lat Pulldown

1. Sit on a box under the band, keeping your torso upright and stomach tight.
2. Grip the handles with palms facing you and extend your arms fully above your head.
3. Pull the band down toward your upper chest, bending your elbows.
4. Slowly return to the starting position, feeling a stretch in your upper back.

### Full technique — 7 steps

1. Anchor the band overhead and sit on a box or bench under it with your torso tall.
2. Grip the band handles underhand just outside shoulder width and start with arms fully extended.
3. Set your ribs down and keep your shoulders from shrugging toward your ears.
4. Pull your elbows down in front of your torso, bringing your hands toward your upper chest.
5. Finish when your elbows reach your sides and your lats are fully shortened.
6. Let the band rise under control until your arms straighten overhead again.
7. Begin the next rep from a full overhead stretch without leaning or swinging.

## Common mistakes

- Leaning back to finish reps
- Bending wrists under tension
- Stopping short overhead
- Shrugging shoulders during the pull
- Pulling mostly with the arms

## Form cues

- Drive elbows to ribs
- Torso upright
- Start from full reach
- Don't shrug upward

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 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.

- **Machine**: [Lat Pulldown (Close Grip)](https://seto.fit/exercises/lat-pulldown-close-grip/), [Lat Pulldown (Reverse Grip)](https://seto.fit/exercises/lat-pulldown-reverse-grip/)
- **No equipment**: [Chin-Up](https://seto.fit/exercises/chin-up/), [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-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/)
- **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.

- **This exercise: Resistance Band Lat Pulldown — Beginner**
- Harder: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight

## Quick answers

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

Primary: Lats 9/10. Also works: Biceps 5/10.

### When should I do the Resistance Band Lat Pulldown in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

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

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

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

Machine: Lat Pulldown (Close Grip), Lat Pulldown (Reverse Grip). No equipment: Chin-Up, Bench Assisted Chin-Up. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up.

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

Pull-Up (100% of bodyweight).

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

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