Band Fixed Back Underhand Pulldown

Target muscle

Lats

Also works

Biceps, rhomboids, rear deltoids

Equipment

Band

Body part

Back

How to do the band fixed back underhand pulldown

1. Attach the band to a sturdy anchor point above your head.
2. Stand facing the anchor point with your feet shoulder-width apart.
3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
4. Step back to create tension in the band, keeping your arms fully extended.
5. Engage your core and squeeze your shoulder blades together.
6. Pull the band down towards your chest, leading with your elbows.
7. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
8. Slowly release the tension in the band and return to the starting position.
9. Repeat for the desired number of repetitions.

Sets and reps

Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.

Muscles worked

The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every resistance band exercise.