How to do the Band Underhand Pulldown
Band 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 Forearms.
Band Underhand Pulldown demonstration · © GymiaFit
Band Underhand Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Underhand Pulldown step by step
- 1Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
- 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.
- 4Extend your arms fully overhead, keeping your elbows slightly bent.
- 5Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Underhand Pulldown — questions
What muscles does the Band Underhand Pulldown work?
The Band Underhand Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Band 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 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 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 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.