Banded Lat Pulldown
The banded lat pulldown is a resistance band exercise that targets the latissimus dorsi. Anchoring the band overhead and pulling it downward mimics the cable lat pulldown, effectively engaging the lats, biceps, and rhomboids.
How to do it
- Anchor a resistance band overhead at a fixed point and kneel or sit below the anchor.
- Grasp the band with both hands slightly wider than shoulder-width apart.
- With arms extended overhead, pull the band down toward your chest by driving your elbows toward your hips.
- Squeeze your lats at the bottom of the movement.
- Slowly allow your arms to extend back overhead and repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted tall
- Drive your elbows toward your hips
- Squeeze your shoulder blades together
- Control the band on the way up
Breathing: Exhale as you pull the band down, inhale as you slowly return to the starting position.
Common mistakes
- Arching your lower back, which can cause strain
- Using momentum instead of controlled movement, reducing muscle engagement
- Shrugging your shoulders toward your ears, which creates unnecessary neck tension
Muscles worked
Primary: lats. Secondary: biceps, rhomboids.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3-4 sets x 8-12 reps, rest 90s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or neck, stop the movement and check your form.
- If you have a history of shoulder instability, consult with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work in your upper back, specifically the large muscles on the sides of your back (lats) and between your shoulder blades.
What if I don't have a high anchor point?
You can use a heavy door anchor or loop the band around a sturdy, high object. If you cannot find one, try a seated row variation instead.
How do I make it harder?
You can use a thicker, higher-resistance band or slow down the tempo of your movement to increase time under tension.