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Band Bent-Over Lat Pulldown

Step by step instructions, muscle activation and variants for the Band Bent-Over Lat Pulldown.

EasyMiddle back

About this exercise

A bent-over lat pulldown variation using a resistance band that targets the latissimus dorsi. Performed with the torso hinged forward, it mimics the cable lat pulldown while building scapular retraction strength and mid-back development.

How to Perform

  • Stand on the center of the resistance band and hinge forward at the hips until your torso is roughly parallel to the floor
  • Hold both ends of the band with a wide, overhand grip and let your arms hang straight down
  • Drive your elbows down and back, pulling the band toward your hips while squeezing your lats
  • Hold the contracted position briefly at the end of the pull
  • Slowly extend your arms back to the starting position under control
  • Keep your back flat and core braced throughout the movement

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

About the Band Bent-Over Lat Pulldown

The Band Bent-Over Lat Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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