Band Bent-Over Lat Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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