Band Fixed Back Underhand Pulldown

Setup

1. 01Anchor a band overhead and sit or kneel beneath it with an upright, braced torso.
2. 02Grip the band underhand at about shoulder width, palms facing you.
3. 03Take out slack so the band is taut with arms extended.
4. 04Set ribs down and glutes tight to lock the trunk in place.

Execution

1. 01Pull the hands down toward the upper chest with the palms up.
2. 02Keep the elbows in front of the body as they travel toward the ribs.
3. 03Squeeze the lats hard at the bottom.
4. 04Return overhead slowly without letting the torso drift.

Checkpoints

• -No backward lean at any point.
• -Wrists stay neutral, not curled, in the underhand grip.
• -Elbows finish close to the sides.
• -The squeeze at the bottom is deliberate, not rushed.

Common mistakes

• -Turning the pulldown into a curl by yanking with the arms.
• -Rocking backward to finish reps.
• -Losing band tension at the top.
• -Overarching the lower back as fatigue sets in.