Band Seated Pulldown
A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.
- Works
- Back
- Also works
- Biceps
- Equipment
- Band
How to
- 1Anchor a band high overhead — over a door or beam — and sit on the floor or a bench beneath it.
- 2Reach up and grab both ends of the band with arms straight overhead, palms facing forward.
- 3Pull both elbows down toward your ribs, leading with the elbows rather than the hands.
- 4Squeeze your shoulder blades down and together at the bottom, fully contracting the lats.
- 5Slowly return your arms overhead with control over 2 to 3 seconds, keeping band tension throughout.
- 6Repeat for 10 to 15 reps, focusing on a clean lat squeeze at the bottom of every pull.
Common mistakes
- Leaning back during the pull, which turns the seated pulldown into a row.
- Pulling with the biceps and bending the wrists rather than driving from the lats.
- Letting the shoulders shrug up at the top, losing the vertical-pull pattern.
- Releasing the band too quickly on the eccentric, missing half the time-under-tension benefit.