Band Fixed Back Underhand Pulldown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Fixed Back Underhand Pulldown is a resistance band exercise that primarily targets the lats while engaging the biceps as a secondary muscle. Using an underhand grip, you stand or sit facing the anchor point, step back to create tension in the band, and pull it towards your chest while keeping elbows close to the body. This movement emphasizes the contraction of the back muscles, particularly the lats, and includes a controlled return to the starting position to maintain constant tension. It is a compound pulling exercise that improves upper-body strength, posture, and muscular endurance.
How to Perform
Position yourself facing the band anchor, either standing or seated, and hold the band ends with an underhand grip, palms up, stepping back until the band is stretched and your arms are straight.
Keep your feet aligned with shoulder width and knees slightly bent, then draw the band down toward your chest while keeping your elbows tucked close to your torso.
At the bottom of the pull, bring your shoulder blades together to fully activate the lats and upper-back muscles.
Gradually release the tension, allowing your arms to extend back to the starting position with control.
Repeat the movement for the intended number of repetitions, maintaining smooth and deliberate motion throughout to maximize engagement and prevent strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Hold the band with an underhand grip, palms facing up, and position your hands slightly wider than shoulder width, keeping a relaxed grip to prevent wrist or hand strain.
Draw the band down toward your chest while keeping your elbows close to your sides, moving deliberately without jerking or rushing the motion to protect your muscles and joints.
Use the complete range of motion by starting with your arms fully extended overhead and pulling the band all the way down to your chest, avoiding partial repetitions.
Maintain steady, controlled movements throughout each repetition to maximize muscle engagement and reduce the risk of injury.
How Not to Perform
Do not use a grip that is too tight, as it can cause unnecessary strain on the wrists and forearms.
Avoid pulling the band with your arms flaring out; keep elbows close to the body to maintain focus on the lats.
Do not jerk or swing the band; rapid, uncontrolled movements reduce muscle activation and increase injury risk.
Avoid leaning back excessively or arching your lower back, which shifts tension away from the target muscles.
Do not perform partial repetitions; ensure a full range of motion from arms fully extended to the band at chest level.
Avoid locking the elbows at the start or end of the movement, which can stress joints and decrease efficiency.
Do not hold your breath; maintain steady breathing to support muscle engagement and endurance.
Avoid using a band that is too heavy or too light, which can compromise form or reduce effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
