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Back Exercise · Band

Band Underhand Pulldown exercise animation

Band Underhand Pulldown

Category
Back
Equipment
Band
Target
Lats

The band underhand pulldown uses a supinated grip that brings the biceps in more than an overhand pulldown, similar to how a chin-up differs from a pull-up. It's a practical lat and biceps builder when a cable machine isn't available. Pull the elbows down toward the hips rather than just bending the arms to keep the emphasis on the back.

How to Do the Band Underhand Pulldown

  1. Secure the band to a high anchor point, such as a pull-up bar or sturdy beam.
  2. Face the anchor point with your feet shoulder-width apart.
  3. Take an underhand grip on the band, hands slightly wider than shoulder-width.
  4. Reach your arms fully overhead, elbows slightly bent.
  5. Brace your lats and pull the band down toward your chest, squeezing your shoulder blades together.
  6. Pause briefly at the bottom, then slowly ease the tension and return to the starting position.
  7. Execute the desired number of reps with smooth cadence and consistent focus on the lats.

Calorie Burn & Set Tracker

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

Muscles Worked

The Band Underhand Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

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