Band Underhand Pulldown
Chasing control through the whole range? Band Underhand Pulldown uses accommodating band tension to get there.
How to do Band Underhand Pulldown
- Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- Stand facing the anchor point with your feet shoulder-width apart.
- Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
- Extend your arms fully overhead, keeping your elbows slightly bent.
- Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Band Underhand Pulldown Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Move up a band thickness once the top feels light.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Step further from the anchor to raise tension.
Common Band Underhand Pulldown Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Band Underhand Pulldown
Swap Band Underhand Pulldown For
Band Underhand Pulldown — Frequently Asked Questions
How do you do the Band Underhand Pulldown?
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. Stand facing the anchor point with your feet shoulder-width apart. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Underhand Pulldown work?
The Band Underhand Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a resistance band.
How many sets and reps of the Band Underhand Pulldown should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Underhand Pulldown good for beginners?
Not usually. The Band Underhand Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Underhand Pulldown?
Try the Cable Cross-over Lateral Pulldown, Lever Assisted Chin-up or the One Arm Against Wall. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
