Strength Training · Bodybuilding
Resistance Band Pulldown
The resistance band pulldown is a vertical pulling exercise using a band anchored overhead. It trains your back and arms as you pull your elbows toward your sides.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Secure the band to an overhead anchor rated for resistance-band exercise.
- Kneel facing the anchor with your torso upright.
- Grasp the band evenly with your arms extended overhead and light tension in the band.
- Pull your hands toward shoulder height, bringing your elbows down beside your ribs.
- Extend your arms overhead to return to the starting position.
Form cues
- Keep your wrists straight.
- Keep your neck relaxed.
- Exhale as you pull.
Common mistakes
- Leaning back to finishUse a lighter band so you can keep your hips over your knees throughout the pull.
- Letting the band snap backTake about two seconds to return overhead, resisting the band's pull.
Safety
A damaged band or loose anchor can recoil into your face or eyes. Excessive resistance can also strain your shoulders during the overhead return.
- Inspect the band for cracks, tears, or worn attachment points before each session.
- Test the anchor with a gentle pull before getting beneath it.
- Stay within the band's manufacturer-specified stretch limit.
- Move toward the anchor to remove tension before releasing your grip.
If reaching overhead causes shoulder pain, use a shorter pain-free range or ask a physiotherapist for guidance before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose band resistance that leaves you able to complete about two more controlled reps at the end of each set.