Seated Lat Pulldown (Band)

Seated pulling exercise using resistance bands to target the latissimus dorsi and upper back muscles.

Instructions

1. Sit upright on a bench with your spine neutral and shoulders retracted.
2. Anchor a resistance band above your head or have a partner hold it.
3. Grip the band with both hands at shoulder-width apart, arms extended overhead.
4. Keep your elbows slightly bent throughout the movement to maintain tension.
5. Pull the band down toward your chest, driving your elbows down and back past your torso.
6. Squeeze your lats hard at the bottom position, feeling the contraction in your back.
7. Control the return to the starting position with resistance, maintaining lat engagement.

Tips

• Initiate the movement with your elbows, not your hands—this ensures proper lat activation
• Keep your torso stable and upright; avoid leaning back excessively
• Pull the band to mid-chest or upper abdomen for optimal range of motion
• Feel the stretch at the top of each rep by fully extending your arms
• Breathe out as you pull down, breathe in as you return to start