Band underhand pulldown

Band underhand pulldown

The band underhand pulldown is an effective exercise that targets the muscles of the upper back, particularly the lats. This exercise can be performed using a resistance band, making it a versatile and convenient option for working out at home or while traveling. By mimicking the motion of a traditional pulldown machine, the band underhand pulldown helps to improve upper body strength, posture, and overall muscle definition. To perform the band underhand pulldown, you'll need a resistance band attached securely overhead. Stand with your feet shoulder-width apart, reaching up and gripping the band with an underhand grip. Start with your arms fully extended overhead, then engage your core and squeeze your shoulder blades together as you pull the band down towards your chest. Keep your elbows close to your torso and maintain a controlled movement throughout the exercise. Pause briefly at the bottom before slowly returning to the starting position. Remember to choose a resistance band that challenges you without compromising your form. As you progress and become more comfortable with the exercise, you can increase the intensity by using a band with higher resistance. Incorporating the band underhand pulldown into your workout routine can help you build a strong and defined back, enhance posture, and improve functional upper body strength.


  • Attach a resistance band to a sturdy anchor point above your head, such as a pull-up bar.
  • Hold the resistance band with an underhand grip, palms facing up, at shoulder-width distance apart.
  • Stand with your feet about hip-width apart, keeping a slight bend in your knees.
  • Position your body in an athletic stance, engaging your core and maintaining good posture throughout the movement.
  • Begin the exercise by pulling your shoulder blades down and back, keeping your arms fully extended.
  • Pull the resistance band down towards your chest, aiming to bring your hands to your lower pecs.
  • As you pull the band down, keep your elbows close to your sides and focus on squeezing your shoulder blades together.
  • Pause for a brief moment at the bottom of the movement, feeling the contraction in your back muscles.
  • Slowly release the tension in the band and return to the starting position with control.
  • Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and control throughout.
  • Make sure to breathe steadily throughout the exercise, exhaling as you pull the band down and inhaling as you release the tension.

Tips & Tricks

  • Focus on engaging your back muscles rather than using your arms to perform the movement.
  • Maintain a controlled and fluid motion throughout the exercise to maximize muscle activation.
  • Keep your elbows tucked in close to your sides to target your lats more effectively.
  • Make sure to fully extend your arms at the top of the movement to ensure a complete range of motion.
  • Adjust the resistance of the band to match your fitness level and gradually increase it as you get stronger.
  • Take deep breaths and exhale during the exertion phase of the exercise for better stability and performance.
  • Remember to warm up properly before attempting the band underhand pulldown to prevent injuries.
  • Incorporate variations of the exercise, such as single-arm pulldowns or kneeling pulldowns, to target different muscle groups.
  • Pay attention to your form and avoid using momentum or swinging your body to complete the movement.
  • Don't forget to include other back exercises in your workout routine to ensure balanced muscle development.


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