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Lats · Band · Beginner

How to do Band Fixed Back Underhand Pulldown

The band fixed back underhand pulldown is a resistance band exercise targeting the latissimus dorsi (lats) and also working the biceps, rhomboids, and rear deltoids. It mimics the motion of a traditional lat pulldown but uses a resistance band anchored above the head.

Band Fixed Back Underhand Pulldown demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Band
Level
Beginner
Category
Back

How to do Band Fixed Back Underhand Pulldown, step by step

  1. Attach the band to a sturdy anchor point above your head.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Step back to create tension in the band, keeping your arms fully extended.
  5. Engage your core and squeeze your shoulder blades together.
  6. Pull the band down towards your chest, leading with your elbows.
  7. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  8. Slowly release the tension in the band and return to the starting position.
  9. Repeat for the desired number of repetitions.

Muscles worked

Band Fixed Back Underhand Pulldown works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Track Band Fixed Back Underhand Pulldown in SPLYT

Band Fixed Back Underhand Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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