Which muscles does the lat pulldown (band) work?

The lat pulldown (band) mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the lat pulldown (band) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Lat Pulldown (Band): how to do it and muscles worked

The lat pulldown (band) mainly works your lats, with help from your biceps. You need a resistance band.

Muscles worked

Main

Lats

Helping

Biceps

How to do the lat pulldown (band)

1
Anchor a band high above you on a pull-up bar or rack. Kneel or sit facing it, grab the band with an overhand grip a little wider than your shoulders, and lean back slightly.
2
Pull the band down to your upper chest by driving your elbows toward your hips. Keep your chest tall and your shoulder blades pulled down and back.
3
Let your hands rise back up slowly with straight arms, feeling the stretch in your lats. Breathe out on the pulldown and in on the way up.

Form tip: Do not yank the band with your lower back; keep your torso mostly still and lead with your elbows, not your hands.

Common questions

Which muscles does the lat pulldown (band) work?: The lat pulldown (band) mainly works your lats. It also involves your biceps.
What equipment do I need for the lat pulldown (band)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the lat pulldown (band) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.