Band Bent Over Lat Pulldown

Also known as: Bent-over band lat pulldown, Resistance band lat pulldown, Band pulldown

StrengthPull

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Body Part: Back

Description

Hinge forward and pull a band from a mid-height anchor to your upper chest: a lat pulldown you can do at home with no high anchor point. Your lats do most of the work, helped by the small muscles around and below your shoulder blades (teres major and minor, infraspinatus), your lower traps and rear delts. Leaning forward puts your torso in line with the band, so the pull works like a pulldown, not a row. Your hamstrings, glutes and lower back only hold the hinge; if your lower back is tired, kneel under a high anchor instead. Light sets make a good warm-up before pull-ups and rows.

How to Perform

Loop the band around something solid at waist-to-chest height: a rack upright, a post or a door anchor at the middle hinge of a closed door.
Hold one end in each hand with an overhand grip, hands about shoulder width, and walk back until the band is taut with your arms straight.
Feet hip to shoulder width, knees bent: push your hips back until your torso is about 30–45° above horizontal, back flat and head in line.
Reach your arms toward the anchor so they line up with your torso, upper arms beside your head. You should feel a stretch under your armpits.
Start the pull by drawing your shoulders down away from your ears, then drive your elbows down and back toward your sides.
Stop when your elbows are beside your ribs and your hands sit just below your chin. Squeeze your shoulder blades down and together for a second.
Let your arms travel forward over 2–3 seconds until straight, band still taut. After the last rep, walk toward the anchor before standing up.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Sets of 12–20 reps taken close to failure work well, with a one-second squeeze and a slow return; a heavy band suits sets of 8–12.
Earn each step with reps first. When you get 20 on each set with the full stretch and the same hinge, step 15–30 cm further from the anchor or move to the next band, and restart at the bottom of the range. Bands jump a lot between sizes, so use the step back before you change bands.
The work sits in the sides of your back from the armpits down, the area around your shoulder blades and the back of your shoulders. Your biceps help bend the elbows but shouldn't tire first: keep your wrists straight and lead with your elbows.
Lower back giving out before your lats? Use a lighter band or switch to the kneeling one-arm version. To make it harder, fold the band double or slow the return to 3 seconds.
The band runs at face height. Check it for nicks and the anchor for a firm wrap before each set, and never let go of a stretched band.
Substitutes: One-Arm Band Kneeling Lat Pulldown (no hinge to hold, needs a high anchor), Band Pulldown Behind Neck (high anchor and more shoulder mobility), Cable Lat Pulldown (the gym version, with small weight steps), Band Assisted Pull Up (needs a pull-up bar).

Common Mistakes

Turning it into a row: arms hanging toward the floor at the start, hands pulled to your belly, elbows rising behind your back. Start with your arms reaching forward in line with your torso and drive your elbows down along your sides until your hands reach your chin.
Standing up as you pull, so your body stretches the band instead of your back. Set the torso angle before the first rep and keep it; if you can't, take a lighter band or step closer to the anchor.
Rounding your lower back or letting your head drop. Brace and keep your neck long; if your back still rounds, hinge a little less.
Letting the band yank your arms forward. Return over 2–3 seconds and stop at full reach while the band is still taut.