Band Seated Pulldown
A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.
Video
Body map
Primary
Lats
Secondary
Biceps
Step by step
- Anchor a band high overhead — over a door or beam — and sit on the floor or a bench beneath it.
- Reach up and grab both ends of the band with arms straight overhead, palms facing forward.
- Pull both elbows down toward your ribs, leading with the elbows rather than the hands.
- Squeeze your shoulder blades down and together at the bottom, fully contracting the lats.
- Slowly return your arms overhead with control over 2 to 3 seconds, keeping band tension throughout.
- Repeat for 10 to 15 reps, focusing on a clean lat squeeze at the bottom of every pull.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.