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All exercises

Band underhand pulldown

Beginner

Band underhand pulldown is a compound resistance band exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

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

How to do it

  1. 1Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
  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. 4Extend your arms fully overhead, keeping your elbows slightly bent.
  5. 5Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Cable underhand pulldownCable
  • Cable pulldownCable
  • Cable lateral pulldown with v-barCable
  • Cable lateral pulldown (with rope attachment)Cable
  • Band close-grip pulldownResistance band
  • Bench pull-upsBodyweight

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 underhand pulldown

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