Resistance Band Lat Pulldown
The resistance band lat pulldown replicates the cable lat pulldown using an overhead-anchored band. It targets the lats and biceps through a vertical pulling motion and is effective for building back width at home or as a warm-up exercise.
How to do it
- Anchor a resistance band to a high point overhead.
- Kneel or sit facing the anchor and grasp the band with both hands wider than shoulder-width.
- Pull the band down toward your upper chest while driving your elbows toward your sides.
- Pause at the bottom, squeezing your lats.
- Slowly allow the band to rise back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted toward the ceiling
- Lead the pull by driving your elbows down and back
- Squeeze your shoulder blades together at the bottom
- Control the band on the way back up
Breathing: Exhale as you pull the band down toward your chest, and inhale slowly as you return to the starting position.
Common mistakes
- Using momentum by swinging your torso back, which reduces the work done by your lats.
- Pulling with your hands instead of driving with your elbows, which tires your arms out before your back.
- Allowing the band to snap back up quickly, which misses out on the muscle-building lowering phase.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3-4 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort or pinching, ease off the range of motion or use a lighter band.
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
What if I feel this more in my arms than my back?
This usually happens when you pull with your hands. Focus on driving your elbows down rather than pulling with your grip.
How high does the anchor point need to be?
Anchor it as high as possible, such as over the top of a sturdy door with a door anchor, to mimic a true overhead pulldown angle.
How many days a week can I do this exercise?
You can safely perform this back exercise 2 to 3 times per week, allowing at least a day of rest between sessions.