Vertical pull · Coached in Recomp

Band pulldown

The band pulldown is a beginner vertical pull exercise for your back, using resistance bands.

Main muscles
Back
Equipment
Resistance bands
Level
Beginner

Setup

Anchor a band overhead (top of a door). Kneel and hold the ends with straight arms.

How to do it

  1. Pull the ends down to your chest, elbows to your sides.
  2. Return slowly.

Coaching cues

  • Chest up.
  • Squeeze your back at the bottom.

Common mistakes

  • Using only the arms.
  • Letting the band snap up.

Make it easier or harder

HarderLat pulldown

Alternatives to the band pulldown

Band pull-apart Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight Face pull Cable stack Lat pulldown Lat pulldown