How to do the Band Fixed Back Underhand Pulldown
Band Fixed Back Underhand Pulldown is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Band Fixed Back Underhand Pulldown demonstration · © GymiaFit
Band Fixed Back Underhand Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Fixed Back Underhand Pulldown step by step
- 1Attach the band to a sturdy anchor point above your head.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
- 4Step back to create tension in the band, keeping your arms fully extended.
- 5Engage your core and squeeze your shoulder blades together.
- 6Pull the band down towards your chest, leading with your elbows.
- 7Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- 8Slowly release the tension in the band and return to the starting position.
- 9Repeat for the desired number of repetitions.
Band Fixed Back Underhand Pulldown — questions
What muscles does the Band Fixed Back Underhand Pulldown work?
The Band Fixed Back Underhand Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Band Fixed Back Underhand Pulldown?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Fixed Back Underhand Pulldown suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Fixed Back Underhand Pulldown?
Band Assisted Pull-up, Band Close-grip Pulldown, Band Fixed Back Close Grip Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Fixed Back Underhand Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.