Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerCompoundResistance band
Band Fixed Back Close Grip Pulldown
Lats · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
- 2
Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
- 3
Grasp the band with a close grip, palms facing towards you.
- 4
Keep your back straight and engage your core.
- 5
Pull the band down towards your chest, squeezing your shoulder blades together.
- 6
Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- 7
Slowly release the band back to the starting position, maintaining control throughout the movement.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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