Seated Banded Pulldown

A vertical pulldown with a band anchored overhead; a good at-home regression of the lat pulldown.

• Compound
• Cable
• Beginner

How to do it

• Band anchored high, sit with a braced trunk
• Pull your elbows down and back
• Squeeze your lat at the bottom

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Leaning back a lot to pull
• Shrugging your shoulders

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps

Alternatives

• Lat Pulldown
• Pull-ups