Band Underhand Pulldown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Underhand Pulldown is an isolation exercise that primarily targets the lats while also engaging the biceps as a secondary muscle. Using a resistance band, you stand with feet shoulder-width apart, grasp the band with an underhand grip, and pull it down towards your chest while keeping elbows close to your body. This movement emphasizes squeezing the shoulder blades together at the bottom of the motion to fully activate the back muscles, followed by a controlled return to the starting position. The exercise improves lat strength and definition, while also providing a secondary biceps workout.
How to Perform
Position yourself standing in front of the band with your feet aligned to shoulder width and grasp the band with an underhand grip, keeping your hands about shoulder-width apart.
Pull the band downward toward your chest, ensuring your elbows stay close to your sides while actively drawing your shoulder blades together.
Hold briefly at the bottom of the movement, maintaining tension in the lats and upper back.
Gradually allow your arms to return to the starting position in a controlled manner, keeping resistance on the muscles throughout.
Repeat the motion for the planned number of repetitions, focusing on smooth, steady movement and proper muscle engagement.
★ 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
Perform each repetition with smooth and deliberate motion, avoiding any sudden or rapid pulls. Bring the band down until your hands reach shoulder height, pause briefly to fully engage the muscles, then return to the starting position in a controlled manner.
Keep your spine neutral and your core tight throughout the exercise. Avoid rounding your back or leaning backward, as this can reduce effectiveness and increase the risk of injury.
Do not pull the band beyond its safe limit. Overstretching can cause the band to snap back unexpectedly, potentially causing harm.
Maintain your elbows close to your torso and actively squeeze your shoulder blades during the entire movement to ensure maximum lat engagement.
Keep constant tension on the band through both the downward and upward phases to sustain muscle activation throughout the set.
How Not to Perform
Do not jerk or pull the band quickly, as this reduces muscle engagement and increases injury risk.
Avoid leaning backward or arching your back, which shifts tension away from the lats.
Do not allow your elbows to flare out, as this decreases lat activation and stresses the shoulders.
Avoid fully relaxing your arms at the top, which removes tension from the target muscles.
Do not overstretch the band, which can cause it to snap back and lead to injury.
Avoid using excessive resistance that forces other muscles to compensate, reducing focus on the lats.
Do not hunch your shoulders forward, which diminishes effectiveness and can strain the upper back.
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.
