Reps Only exercise

Banded Lat Pulldown form, muscles worked, and workout tracking

The banded lat pulldown replicates the cable pulldown using a resistance band anchored overhead, pulling the hands down toward the shoulders to train the lats, biceps, and mid-back. Lifters use it for home training, warm-ups, and high-rep back volume when a cable stack is unavailable, and as a regression that grooves the vertical pulling pattern for those working toward pull-ups.

Banded Lat Pulldown illustration

How to do Banded Lat Pulldown

  1. 1Anchor a band to a high, secure point such as the top of a door or a pull-up bar, and kneel or sit facing it with an end in each hand.
  2. 2Start with your arms extended overhead and enough tension in the band that it pulls lightly at the bottom position.
  3. 3Brace your core and exhale as you drive your elbows down and back, pulling your hands toward the tops of your shoulders.
  4. 4Keep your torso tall; do not lean back and turn the movement into a row.
  5. 5Squeeze your lats with the shoulder blades pulled down, then inhale as you let your arms rise back overhead under control.

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Track Banded Lat Pulldown in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.