How to do the Resistance Band Lat Pulldown
- Attach the band to a secure high anchor and kneel facing it.
- Pull your elbows down toward your sides while keeping your chest tall.
- Return your hands overhead slowly as the band shortens.
Common mistakes
- Leaning backward to turn the pull into a row.
- Letting the band snap your hands back overhead.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Straight-Arm Band Pulldown · Resistance bands
- Prone Lat Pulldown · Bodyweight
- Lat Pulldown · Machine
Frequently asked questions
What muscles does the Resistance Band Lat Pulldown work?
Primary muscle group: Back. Secondary muscles: biceps, lower traps, core.
How many reps should I do for the Resistance Band Lat Pulldown?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Resistance Band Lat Pulldown?
Compare the setup and equipment for these alternatives: Straight-Arm Band Pulldown, Prone Lat Pulldown, Lat Pulldown.