Lying Lat Pull With Resistance Bands

Exercise / Latissimus Dorsi, Trapezius


Lying Lat Pull With Resistance Bands exercise is a great way to work your back, shoulder and arm muscles. It also helps improve your posture. This exercise can be performed anywhere, anytime. All you need is a resistance band.


Type : Compound, Isolateral

Joint Action : Shoulder Adduction, Elbow flexion, scapulae retraction

How to perform the exercise


  • Anchor: Attach the door anchor to the bottom of the door.
  • Bands: Attach both ends of the band to two individual handles, and grip the handle with both hands.

Body Position:

  • Grasp a handle in each hand, lie down on the floor facing the door. Hold the bands parallel to the floor, and overhead. Maintain a straight posture, with your head, arms, and shoulders (towards your ears).


  • Pull back on the handles until your hands are even with your chin.
  • Return to your original position (controlling the resistance). Repeat.

Exercise Tips

  • Hold the handles with a firm grip. Pull through with your elbows.
  • Pull the shoulders down together as you pull on the handles.

Exercise Benefits

Many Band Back Exercises with Band do not allow for full overhead extension. This does ! This exercise does not allow for high-tension reps, but it does provide an exceptional range of motion. Give this one a shot and perhaps include it into your daily regimen.