pull
Band Lat Pulldown
Warmup, no need to log this.
Works in
home
Equipment
bands
Primary muscles
lats, mid back, biceps
Why do it
A warmup I use to switch the lats on before pull days, or as a home substitute for the lat pulldown when there is no bar. It grooves the vertical pulling pattern and gets blood into the back so your working sets feel stronger. Drive the elbows down toward your hips.
How to do it
A vertical pull using a band anchored overhead, mimicking a lat pulldown. Kneel or stand and pull the band down to the chest while driving the elbows down. It builds vertical pulling strength when no bar is available.
What the science says
A review of cohort studies covering over a million people found that just 30 to 60 minutes a week of muscle-strengthening work was linked to a 10 to 17 percent lower risk of dying early and of heart disease, cancer and diabetes (Momma et al., 2022, British Journal of Sports Medicine).