Bands
Band pulldown
Band pulldown mainly works your lats. It also helps your biceps, upper back, rear shoulders, and forearms.
Step by step
- Anchor the band high, kneel or stand, arms reaching up.
- Pull your elbows down to your sides, chest tall.
- Return slowly, keeping tension on the band.
What you should feel
A stretch and squeeze along the sides of your back; your shoulders and neck should stay relaxed.
Common mistake
Shrugging shoulders up as you pull; push them down away from your ears before each rep.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Lat pulldownLats
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Close-grip lat pulldownLatsQuestions
What muscles does the band pulldown work?
Band pulldown mainly works your lats. It also helps your biceps, upper back, rear shoulders, and forearms.
Can I do the band pulldown at home?
Yes, if you have this at home: bands.
How many sets and reps of the band pulldown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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