Band Lat Pulldown
A vertical pull that brings a high-anchored band down to the upper chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Vertical pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the band above head height and hold one end in each hand.
- Step back until the band has tension with the arms straight and reaching up toward the anchor.
Do the rep
- Pull the elbows down toward the ribs until the hands reach the upper chest.
- Let the arms return to straight under control.
What counts as a rep
A rep counts when the hands reach the upper chest and the arms return to straight.
One rep starts with straight arms reaching toward the anchor, brings the hands to the upper chest, and ends after a controlled return to straight arms.
Breathing
Exhale as you pull down; inhale as the arms return.
Cues
- Drive the elbows down.
- Keep the ribs down.
- Use a stronger band when the reps get easy.
Common mistakes
Leaning back
What you seeThe torso tips back as the hands come down.
FixStay tall and use a lighter band if needed.
A still torso keeps the work in the vertical pull.
Shrugging
What you seeThe shoulders rise toward the ears during the pull.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the pull directed to the back.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips on the anchor or shows a tear.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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