Alternatives
- Kettlebell Pullover
- Resistance Band Row
- Resistance Band Bent Over Row
Summary
The resistance band lat pushdown mimics a straight-arm cable pulldown and effectively targets the lats. It’s excellent for developing width in the back and can be done anywhere with minimal equipment.
Benefits of the Resistance Band Lat Pushdown
- Builds width and definition in the lats
- Reinforces shoulder extension mechanics
- Great for isolating the lats without biceps interference
- Adjustable and joint-friendly
- Useful as a warm-up or finisher for lat-focused days
Resistance Band Lat Pushdown Muscles Worked
- Primary: Latissimus Dorsi
- Secondary: Triceps (long head), Rear Deltoids
Instructions
- Anchor a resistance band overhead (e.g. to a door, bar, or hook)
- Stand facing the anchor point with arms extended in front of you and slightly upward
- Grab the band with both hands using an overhand grip
- Pull your hands downward in a straight arc until they reach your thighs, keeping arms mostly straight
- Squeeze the lats at the bottom of the movement
- Return to the starting position slowly and under control
- Repeat for the desired number of reps
Common Mistakes
- Bending the elbows too much and turning it into a triceps movement
- Using momentum instead of lat control
- Leaning too far forward or backward
- Not keeping tension in the band at the bottom
- Pulling with the arms rather than initiating from the lats