High-Anchored Band Lat Pulldown: how to do it right
In short: Band lat pulldown anchored high, targeting back width with a tension peak in contraction, elbows brought down low.
How to do it, step by step
- 1Sit or kneel under the high anchor, band in hand, arms straight overhead, torso leaning back slightly and braced.
- 2Start by lowering the shoulder blades, then pull the elbows down and out to the sides, not forward.
- 3Bring the hands toward the upper chest, elbows below the shoulders, without arching the lower back.
- 4Squeeze the back hard for 1 second in the low position, feeling a pinch between the shoulder blades.
- 5Control the return over 2 to 3 seconds, resist the pull of the band until full extension.
The mistake to avoid
Don't lean back to help. Drive your elbows down, not your hands.
Other common mistakes
- Pulling with the biceps by bending the elbows first: start by lowering the shoulder blades to engage the back first.
- Letting go all at once in the low position instead of squeezing: make the one-second pause, it's the heart of this contraction movement.
- Letting the band snap you back too fast at the top: brake the return over 2 to 3 seconds to keep tension.
- Arching the lower back to cheat range: lock your bracing and keep the torso stable.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Biceps
Lats as the prime mover, especially their upper fibers for width. The teres major and the lower trap fibers assist the elbows' descent. Rhomboids and middle trap fibers stabilize the shoulder blades. The biceps brachii and brachialis flex the elbow as synergists.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Chin-Over-Bar Hold ›
- Kneeling Straight-Arm Rope Pulldown ›
- Straight-Bar Straight-Arm Pulldown ›
- Single-Arm Cable Straight-Arm Pulldown ›
Frequently asked questions
How do I do this exercise?
Sit or kneel under the high anchor, band in hand, arms straight overhead, torso leaning back slightly and braced. First lower the shoulder blades, then pull the elbows down and out to the sides toward the upper chest. Squeeze for a second, return over 2 to 3 seconds.
I don't feel anything, is that normal?
You should feel the sides of your back, under the armpits. If you only feel your arms, you're bending the elbows first: lower the shoulders before anything else. Try one set with your eyes closed, focusing on the shoulder blade pinch at the bottom.
How fast should I do the movement?
Controlled pull, one second of squeeze at the bottom, return braked over 2 to 3 seconds. Resistance rises at the end of the range: that's exactly where you must not let go.
How do I adjust the difficulty?
Move away from the anchor to make it harder, move closer to lighten it. Kneeling you're more stable than seated, and you can brace harder. The anchor must be clearly above your head.