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Back · Band
Band Fixed Back Underhand Pulldown
Band Fixed Back Underhand Pulldown is a beginner compound strength exercise that works the lats (back), with the upper back and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
How to do Band Fixed Back Underhand Pulldown
- Secure the middle of the resistance band to a sturdy anchor point over head height. Sit on a box or a bench under the anchor point, holding one handle of the band in each hand with an underhand grip (palms facing back), arms extended overhead.
- Pull the handles down towards your shoulders, bending your elbows and keeping them close to your body until your hands are near your shoulders.
- Squeeze your shoulder blades together at the end of the movement, keeping your back straight and your chest up.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely anchored to avoid slipping.
- Exhale as you pull the band down and inhale as you return to the starting position.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.
Band Fixed Back Underhand Pulldown alternatives
More lats exercises
Band Fixed Back Underhand Pulldown FAQ
What muscles does Band Fixed Back Underhand Pulldown work?
Band Fixed Back Underhand Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Band Fixed Back Underhand Pulldown?
You need a band and a sturdy surface.
How many sets and reps of Band Fixed Back Underhand Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Fixed Back Underhand Pulldown good for beginners?
Yes. Band Fixed Back Underhand Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Band Fixed Back Underhand Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Fixed Back Underhand Pulldown?
Other exercises for the lats include Cable Underhand Pulldown Wide Grips, Cable Pulldown, Cable Rear Pulldown and Cable Bar Lateral Pulldown.
For developers
Use Band Fixed Back Underhand Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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