Description

The band fixed back underhand pulldown is a strength training exercise targeting the back muscles.

Starting Position

Sit on a bench with a resistance band secured overhead. Grab the handles with an underhand grip, lean back slightly, and brace your core.

Technical Execution

Pull the handles down towards your chest, squeezing your shoulder blades together at the bottom of the movement. Slowly return to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the top and squeezing the lats at the bottom of the movement.

Variations

Variations include changing the grip width, using different resistance bands for varying intensity, or performing a single-arm pulldown.

Common Mistakes

Common mistakes include using too much weight, arching the back excessively, and using momentum to complete the movement.

Practical Advice

Focus on maintaining a neutral spine, engage your core throughout the movement, and control the descent phase.

Additional Notes

This exercise is great for building strength and muscle definition in the back and arms.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

lats

Secondary Muscles