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Band Lat Pulldown

The Band Lat Pulldown is a strength exercise with a resistance band for your back. Share of the load in the Zulta muscle model: lats (upper) 28%, lats (lower) 18% and biceps (long head) 8%.

Level: BeginnerEquipment: Resistance bandMulti-joint (compound)

How to do it

  1. Loop a resistance band over a high bar or anchor point above head height.
  2. Sit or kneel under the anchor and hold one end of the band in each hand, arms reaching up.
  3. Set the shoulders down and keep the torso tall with a slight lean back.
  4. Pull the elbows down and out until the hands reach shoulder height.
  5. Let the arms rise slowly back up against the band's pull.

Tips

  • Sit far enough from the anchor that the band has tension at the top.
  • Pause briefly with the elbows down to feel the lats contract.

Common mistakes

  • Letting the band snap the arms back up.
  • Leaning far back to make the pull easier.
  • Pulling with the hands only while the shoulders stay shrugged.

Muscles worked by the Band Lat Pulldown

  • Lats (upper) Primary28%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor6%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Band Lat Pulldown alternatives

Same equipment

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Frequently asked questions

What muscles does the Band Lat Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Band Lat Pulldown good for beginners?

Yes. The Band Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Lat Pulldown?

For example the Hammer Strength Pulldown, Lat Pulldown and Machine Lat Pulldown. They train mostly the same muscles, some with different equipment.

How do you make the Band Lat Pulldown harder?

Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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