Band Underhand Pulldown

Setup

1. 01Anchor the band overhead to a pull-up bar, door anchor, or other secure high point.
2. 02Kneel or sit tall facing the anchor so the band pulls from above and slightly in front.
3. 03Grab the band with an underhand grip, palms facing you, hands about shoulder width apart.
4. 04Start with arms extended overhead and tension already on the band.

Execution

1. 01Pull the elbows down and slightly back toward the ribs.
2. 02Bring the hands to upper-chest height while keeping the chest tall.
3. 03Squeeze the lats and pause briefly at the bottom.
4. 04Return the hands overhead under control until the arms are long again.

Checkpoints

• -The elbows lead the pull and finish close to the torso.
• -Shoulders stay depressed; no shrugging as the arms extend.
• -The torso stays upright with only a slight backward lean.
• -The band never fully slackens at the top.

Common mistakes

• -Leaning far back and turning the pulldown into a row.
• -Pulling with the arms only and never depressing the shoulder blades.
• -Cutting the top range short and losing the lat stretch.
• -Anchoring the band to something that can slip or snap loose.