How to do a Handle Band Lat Pulldown
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 355,147
- Popularity Rank
- 443rd
- Difficulty
- Beginner
- Back Strength
- 66 mSCORE 50th
- Equipment Required
Workouts with Handle Band Lat Pulldown
Instructions for Proper Form
This variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.
- Wrap a resistance band around a pull up bar or high fixed object and drop down to your knees and sit on your heels directly underneath the anchor point.
- Extend your arms overhead to grab ahold of the resistance band handles with and overhand grip.
- Pull the handles down to your shoulders by bending your elbows to the sides of your torso.
- Return to the starting position.
Sets & Reps Calculator
Average Handle Band Lat Pulldown standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Handle Band Lat Pulldown
1. Lat Pulldown
100 mSCORESWAPPED 1,551 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,239 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
3. Handle Band Row
33.2 mSCORESWAPPED 999 TIMESTargeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.
4. Handle Band Rear Deltoid Fly
49.8 mSCORESWAPPED 986 TIMESThis exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.
5. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 958 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
6. Handle Band Bent Over Row
79.1 mSCORESWAPPED 838 TIMESHandle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.
7. Dumbbell Row
99.9 mSCORESWAPPED 590 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 383 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
9. Loop Band Bent Over Row
32.3 mSCORESWAPPED 378 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
10. Incline Dumbbell Row
90.5 mSCORESWAPPED 366 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.