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Lats · Band · Beginner

How to do Band Underhand Pulldown

The band underhand pulldown is a resistance band exercise targeting the latissimus dorsi (lats) and also engaging the biceps and forearms. It mimics the movement of a lat pulldown machine but uses a resistance band anchored overhead.

Band Underhand Pulldown demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Band
Level
Beginner
Category
Back

How to do Band Underhand Pulldown, step by step

  1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
  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. Extend your arms fully overhead, keeping your elbows slightly bent.
  5. Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Band Underhand Pulldown works your lats as the main mover, with help from your biceps and forearms.

Track Band Underhand Pulldown in SPLYT

Band 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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More lat exercises

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Every resistance band exercise → · The full exercise library →