Lat Pulldown (Band)

A latissimus dorsi exercise using anchored band resistance to build back width and improve pulling strength.

Instructions

1. Anchor a resistance band overhead, slightly wider than shoulder-width.
2. Sit upright on a bench or kneel on the ground facing the anchor point.
3. Grasp both band ends with arms extended overhead, shoulders packed.
4. Pull the band down in front of your body, driving your elbows down and back.
5. Bring the band to approximately chest height or upper back level.
6. Extend your arms with control back to the starting position and repeat.

Tips

• Initiate the movement by driving your elbows down and back, not with your hands.
• Keep your torso upright throughout; avoid excessive backward lean.
• Maintain constant tension in the band throughout the range of motion.
• This exercise builds back width and improves pull-up and chin-up strength.
• Control the eccentric (lowering) phase to maximize time under tension and muscle engagement.
• Perform 8-12 reps per set for optimal lat strength and muscle development.