Exercise guide · Beginner · Compound

Band Fixed Back Underhand Pulldown: How to Do It & Muscles Worked

The band fixed back underhand pulldown is a resistance band exercise targeting the latissimus dorsi (lats) and also working the biceps, rhomboids, and rear deltoids. It mimics the motion of a traditional lat pulldown but uses a resistance band anchored above the head.

Primary muscles
Lats
Secondary muscles
Traps , Biceps , Shoulders
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band fixed back underhand pulldown
Front view: muscles worked by the band fixed back underhand pulldown. Primary: lats. Secondary: traps, biceps and shoulders.
Back view: muscles worked by the band fixed back underhand pulldown. Primary: lats. Secondary: traps, biceps and shoulders.
Primary Secondary

How to do the band fixed back underhand pulldown

  1. Step 1: Attach the band to a sturdy anchor point above your head.
  2. Step 2: Stand facing the anchor point with your feet shoulder-width apart.
  3. Step 3: Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Step 4: Step back to create tension in the band, keeping your arms fully extended.
  5. Step 5: Engage your core and squeeze your shoulder blades together.
  6. Step 6: Pull the band down towards your chest, leading with your elbows.
  7. Step 7: Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  8. Step 8: Slowly release the tension in the band and return to the starting position.
  9. Step 9: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band fixed back underhand pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Fixed Back Underhand Pulldown alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.