Reverse Grip Lat Pulldown With Resistance Bands
Build lat width and pulling strength with a supinated band pulldown that mimics the chin-up pattern.
Primarily trains: Develops the latissimus dorsi through shoulder extension and scapular depression, with secondary contribution from the biceps brachii via elbow flexion.
Step-by-step demonstration
3 sets × 12–15 reps, 60 s rest — a hypertrophy-oriented range suited to band resistance; once the top of the range feels easy across all sets, progress to a heavier band.
2-1-2 — a 2-second pull, 1-second hold at contraction, and 2-second controlled return maximises time under tension and reinforces scapular control.
Inhale at the top as you reach toward the anchor, then exhale forcefully as you pull the handles down toward your chest.
Step 1 of 2
Setup
Get into position before the first rep.
- 1Anchor the door anchor at the top of a closed, sturdy door and loop the resistance band through it.
- 2Attach a handle to each end of the band so you have one handle per hand.
- 3Kneel on both knees (or one knee for more stability) facing the door, approximately 90–120 cm away — far enough that the band has light tension at full arm extension.
- 4Grip both handles with a supinated (palms-up) grip, hands roughly 15 cm apart, and extend your arms fully toward the anchor point.
- 5Set a tall, neutral spine — chest up, chin tucked, core braced — before the first rep.
Step 2 of 2
Execution
The actual movement, one rep.
- 1Initiate the movement by depressing and retracting your shoulder blades — think 'tuck your shoulder blades into your back pockets' before your elbows bend.
- 2Drive both elbows down and back toward your hips in a smooth arc, keeping them close to your torso.
- 3Continue pulling until your hands are at approximately chin or upper-chest height and your elbows are fully drawn behind the plane of your body.
- 4Pause briefly at peak contraction, actively squeezing the lats.
- 5Reverse the motion under control: extend your elbows and allow your shoulder blades to protract and elevate as you return to the start position.
- 6Maintain tension in the band throughout — do not let your arms snap back passively.
Form cues
What a good coach would say in your ear.
- Lead with your elbows, not your hands — the hands are just hooks.
- Depress your shoulder blades before you pull; avoid shrugging the traps into the movement.
- Keep your torso upright and still — no leaning back to generate momentum.
- Supinated grip means palms face the ceiling throughout the entire range of motion.
- Feel the stretch in your armpits at the top — that tells you your lats are under load.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Shrugging the shoulders at the start: activates the upper traps instead of the lats, reducing the target stimulus and loading the neck.
- Excessive torso lean-back: turns the movement into a row and removes the vertical pull mechanics that replicate the chin-up pattern.
- Elbows flaring wide: shifts load to the rear deltoids and reduces lat activation — keep elbows tracking close to your sides.
- Letting the band yank the arms back on the return: eliminates eccentric lat loading, which is critical for strength and hypertrophy gains.
- Grip too wide: a wide supinated grip places the wrists in an uncomfortable rotated position and reduces the mechanical advantage of the biceps as a synergist.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Single-arm reverse-grip band pulldown — isolates each side independently to correct lat asymmetry.
- Seated reverse-grip cable lat pulldown — higher load and more stable torso position for intermediate lifters.
- Chin-up (bodyweight) — the direct loaded progression this exercise prepares you for.
- Standard (pronated) band lat pulldown — a regression if the supinated grip causes wrist or elbow discomfort.
Safety
Avoid this exercise if you have an acute shoulder impingement, rotator cuff tear, or active elbow tendinopathy, as the supinated grip places the biceps tendon under load throughout. Individuals with lower-back sensitivity should prefer kneeling over sitting on the floor to maintain a neutral lumbar curve. Inspect the door anchor and band for fraying or slippage before every session — a snapped band at full tension can cause facial or eye injury. Stop immediately if you feel sharp pain in the shoulder joint or a catching sensation in the elbow.
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