Reverse Grip Lat Pulldown With Resistance Bands

Exercise / Erector Spinae, Latissimus Dorsi, Trapezius


The reverse grip lat pulldown with resistance bands is a fantastic exercise for building up the lats, which are responsible for pulling you down towards the ground. The more muscle you have in your back, the more weight you can lift on your other exercises. This exercise also helps to strengthen your arms and shoulders.


Type : Compound, Isolateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae depression

How to perform the exercise


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

Body Position:

  • Kneel down on one knee, 3 to 4 feet away, while facing the door. Grip the handles.
  • Maintain a straight back and a straight head.
  • Palms facing up and hands about 6 inches apart, point your arms towards the anchor.


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

Exercise Tips

  • Hold the handles with a firm grip.
  • Push down the shoulder blades together as you pull back the handles.

Exercise Benefits

Reverse Grip Lat Pull down with bands exercises your Latissimus Muscles (back width) and simulates chin-ups. A fantastic exercise for increasing pulling strength. You’ll be shocked at how much easier it is to lift yourself up a rope or anything else after doing this workout regularly!