Banded pulldown: how to do it, muscles worked and variations
Vertical pull with an anchored band to train the lats outside the gym.
- Main muscles
- Latissimus dorsi
- Secondary muscles
- Rhomboids, Deltoid, Trapezius, Biceps brachii
- Equipment
- Resistance band
- Variations
- 4
All 4 variations
Standing banded pulldown
With the band held overhead, you pull it apart and bring it down to shoulder level driving your elbows down, like a pulldown with no anchor.
Form. Standing with your arms extended overhead and the band taut, pull it apart as you bring your elbows down to your sides until the band is at the level of your neck; return up with control.
Common mistake. Pushing your head forward, arching your back, shrugging your shoulders, or using a band so strong that you cannot finish the range.
Kneeling banded pulldown
Vertical band pulldown that reproduces bringing the elbows to the torso with a high anchor and a light or moderate load.
Form. Anchor the band overhead, lower your ribs and bring your elbows to your sides without leaning back.
Common mistake. Using a weak anchor, pulling with the neck and shoulders, arching the lower back, or closing the elbow before controlling the shoulder blades.
Banded high side pull
With one hand fixed overhead, the other pulls the band down and out, working the lat and shoulder on each side.
Form. Hold the band with both hands overhead, keep one hand fixed and bring the other elbow down and out to shoulder height; return up and switch sides.
Common mistake. Leaning the trunk toward the pulling side, shrugging the shoulder, lowering the fixed hand, or letting go of the band suddenly.
Prone banded pulldown
Pulldown with a band anchored in front and the body lying face down, which trains the lats and scapular retraction without loading the spine.
Form. Lying face down with the band anchored in front of your head, lift your chest slightly and bring your elbows to your sides as in a pulldown; return extending your arms with control.
Common mistake. Excessively arching the lower back, pulling with the neck, shrugging your shoulders, or letting go of the band suddenly.
Other exercises for the same muscles
