Band Underhand Pulldown

1. Anchor a resistance band to a high point and stand facing it, feet shoulder-width apart.
2. Grasp the band with an underhand, palms-up grip, arms extended overhead.
3. Brace your core and keep a slight bend in your knees.
4. Pull the band down toward your chest by driving your elbows down and back.
5. Keep your torso stable and avoid leaning back as you pull.
6. Squeeze your back muscles at the bottom of the movement.
7. Slowly let the band return to the starting position, maintaining tension throughout.

Common Mistakes

• Leaning back to assist the pull: Using body lean instead of the back muscles reduces the effectiveness of the movement. Keep your torso upright throughout the pull.
• Letting the band go slack at the top: Allowing tension to drop at full extension removes resistance from the working muscles. Keep light tension on the band even at the top of the movement.
• Pulling with the arms only: Bending the elbows without driving them down and back shifts the work to the biceps. Focus on pulling your elbows toward your hips.
• Rushing the return: Letting the band snap back quickly removes control from the eccentric portion of the movement. Let the band return slowly under tension.