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All exercises

Band fixed back underhand pulldown

Beginner

Band fixed back underhand pulldown is a compound resistance band exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Cable rear pulldownCable
  • Cable bar lateral pulldownCable
  • Lever front pulldownMachine
  • Band kneeling one arm pulldownResistance band
  • Lever reverse grip lateral pulldownMachine
  • Cable lat pulldown full range of motionCable

Harder variations

  • Cable one arm pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
  • Cable cross-over lateral pulldownCable
Logged today · 2 min restBand fixed back underhand pulldown

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