Band Seated Pulldown

How to do it

1. Anchor a band high overhead — over a door or beam — and sit on the floor or a bench beneath it.
2. Reach up and grab both ends of the band with arms straight overhead, palms facing forward.
3. Pull both elbows down toward your ribs, leading with the elbows rather than the hands.
4. Squeeze your shoulder blades down and together at the bottom, fully contracting the lats.
5. Slowly return your arms overhead with control over 2 to 3 seconds, keeping band tension throughout.
6. Repeat for 10 to 15 reps, focusing on a clean lat squeeze at the bottom of every pull.

Common mistakes

• Leaning back during the pull, which turns the seated pulldown into a row.
• Pulling with the biceps and bending the wrists rather than driving from the lats.
• Letting the shoulders shrug up at the top, losing the vertical-pull pattern.
• Releasing the band too quickly on the eccentric, missing half the time-under-tension benefit.