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Back Exercises

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Updated May 16, 2014

8 of 14

Lat Pulldowns with a Resistance Band
Back Exercises
Paige Waehner
The lat pulldown machine is great for targeting the back and arms, but if you don't have access to a lat pulldown machine, using a resistance band is the next best thing. The exercise listed shows the move one arm at a time but you can also use a door attachment and attach the middle of the band at the top of a door and perform the exercise while kneeling, with both arms at the same time.
  1. Stand or sit and hold a band in both hands above your head. Hands are a bit wider than shoulder-width.
  2. Sit up straight and keep the abs engaged.
  3. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage.
  4. Return to start and repeat for 1-3 sets of 10-16 reps before switching sides.

Tips

  • You control the tension in this exercise. If you need more intensity, hold the hands closer together or use a heavy band.
  • Don't move the non-working arm but, instead, contract your muscles to keep the arm completely stable as the other arm moves.
Related Video
Tone Thighs and Hips With a Resistance Band

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