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Lats · Intermediate

Band Seated Supinated Lat Pulldown

Underhand-grip band pulldown from an overhead anchor, emphasizing the lats and elbow flexors.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely overhead and sit facing it while holding the band with your palms facing you.
  2. 02Sit upright, brace your trunk, and allow your arms to extend toward the anchor without shrugging.
  3. 03Pull your elbows down beside your ribs while maintaining the underhand grip and a stable wrist position.
  4. 04Pause briefly with your lats engaged and your shoulders held away from your ears.
  5. 05Extend your arms overhead slowly and repeat without leaning backward or using momentum.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Alternate Lat Pulldown with TwistRelated variationBand Kneeling One Arm PulldownRelated variationLat PulldownRelated variationBand Half Kneeling Single Arm Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Seated Supinated Lat PulldownComparable substituteBand Tall Kneeling Lat PulldownComparable substituteSingle-Arm Lat PulldownComparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell Pullover

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