Band pulldown
Also called: band lat pulldown, kneeling band pulldown
Anchor a band high and pull it down to your chest.
Squeeze: lats, upper back working.
Main: lats, upper back Also: biceps
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Table row instead.
Bodyweight: no resistance bands? Do Table row instead.
- Main muscles
- lats, upper back
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Anchor high and securely: top of a closed door or a sturdy bar.
- Kneel or sit so your arms are straight at the start.
- Pull elbows down to your sides.
How to do it
- Anchor the band above head height.
- Kneel facing it and hold the band with straight arms overhead.
- Pull your hands down to your upper chest, elbows to your sides.
- Return slowly.
Common mistakes
| Common mistake | Fix |
|---|---|
| Anchor slips | Test with a hard pull before every set. Never anchor to anything that can move. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.