Band Underhand Pulldown
Description
The band underhand pulldown uses a resistance band anchored overhead. With an underhand (supinated) grip, you pull the band down to your chest. The supinated grip increases bicep involvement and emphasizes the lower lat fibers. It is a portable pulldown alternative for home training.
Muscle Group
Equipment Required
Band Underhand Pulldown Instructions
- Anchor a resistance band overhead at a high point such as a pull-up bar.
- Sit or kneel facing the anchor.
- Grip the band ends with palms facing up (underhand grip), hands shoulder-width apart.
- Lean back slightly with arms extended overhead.
- Brace your core and pull your shoulders back.
- Pull the band down to your upper chest by driving your elbows back.
- Squeeze your lats hard at the bottom.
- Slowly return to the starting position with arms extended overhead.
Band Underhand Pulldown Form & Visual
Band Underhand Pulldown Benefits
- Trains lats with bicep emphasis
- Underhand grip targets lower lats
- Constant band tension through the range
- Portable for home training
- Builds back and arm strength simultaneously
- Easy to scale by changing band tension
Band Underhand Pulldown Muscles Worked
- Latissimus dorsi (lower fibers)
- Biceps brachii
- Brachialis
- Rhomboids
- Trapezius (middle)
Band Underhand Pulldown Variations & Alternatives
- Lat Pulldown
- Underhand Pulldown
- Pull Up
- Band Pulldown
