PlanWorkouts

Back Exercise · Band

Band Fixed Back Underhand Pulldown exercise animation

Band Fixed Back Underhand Pulldown

Category
Back
Equipment
Band
Target
Lats

The fixed-back underhand pulldown combines a supinated grip with a locked torso position, biasing the biceps and lower lats more than an overhand pulldown while removing any body English from the equation. It's a stricter version of a lat pulldown for lifters who tend to lean back and use momentum. Pull the elbows down and back rather than just bending at the arms.

How to Do the Band Fixed Back Underhand Pulldown

  1. Secure the band to a sturdy anchor point above your head.
  2. Stand facing the anchor, feet shoulder-width apart.
  3. Take an underhand grip on the band, hands slightly wider than shoulder-width.
  4. Step back to create tension in the band, arms fully extended.
  5. Brace your core and squeeze your shoulder blades together.
  6. Pull the band down toward your chest, leading with your elbows.
  7. Pause briefly at the bottom, feeling the contraction through your lats.
  8. Slowly ease the tension and return to the starting position.
  9. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Band Fixed Back Underhand Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats Band Underhand Pulldown Band Underhand Pulldown Band · Lats

Equipment Alternatives

Don't have band? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Band Fixed Back Underhand Pulldown work?
The Band Fixed Back Underhand Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Band Fixed Back Underhand Pulldown?
The Band Fixed Back Underhand Pulldown is done with a band.
What's a good alternative to the Band Fixed Back Underhand Pulldown?
If you don't have access to a band, the Archer Pull Up targets the same lats using body weight instead.