How to do the Band Lat Pulldown
Anchor the band high and kneel or sit underneath it, holding the ends with your arms extended overhead.
Keep your chest up and your core braced.
Pull the ends down to your upper chest, driving your elbows toward your sides.
Let your arms rise slowly until they are straight again.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Band Lat Pulldown doesn’t suit your gym or your joints.
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