How to Do  Banded Lat Pulldown Properly

The banded lat pulldown is one of the more lauded exercises. This is largely due to its effectiveness when it comes to matters back exercises and its transformative nature when it comes to posture.

On top of this, it also accommodates people across fitness tiers whilst retaining effectiveness. To do the banded lat pulldown:

  • Attach the band to the top of the door with a door anchor or anything else – the higher the better
  • Get on your knees holding the resistance band in front of you
  • Grab the band at a level that makes sure you’re having already some stretch in the starting position
  • Brace your core
  • Now bring your hands down towards your chest
  • Hold for a second and return to the starting position

Repeat for reps

WHAT MUSCLES DO THE BANDED LAT PULLDOWN WORK?

As the title suggests, the primary area of engagement while doing the banded lat pulldown are the lats.

Lats refer to a flat muscle covering the width of the middle and lower back.

As such, it is the largest back muscle covering an extensive area that links the bone of the upper arm to the spine and the hip.

The lat facilitates day-to-day activities that involve pulling i.e., pulling a door open. That said, the lats aren’t the only area worked by the banded lat pulldown.

Upper body areas such as the biceps, abs and back are also engaged when you pull down the resistance band.

This is mostly to grant you stability during the exercise.

For instance, the abs help your mid-section to maintain position whilst the biceps and forearms hold you up as you instigate tension into your movements.

BANDED LAT PULLDOWN BENEFITS

ENSURES MAXIMUM EFFICIENCY DURING MOVEMENTS

When we get tired while doing exercises, it is a common occurrence to resort to momentum as a means of coping.

This is because momentum reduces the workload that your muscles experience hence reducing the strain you feel.

However, the movement and set up of the banded lat pulldown exercise leaves no room for coping mechanisms like these.

As such, you get the most of the workout in the least number of reps.

IT IMPROVES YOUR JOINTS’ HEALTH

Resistance bands are good regulators of when it’s the right time to increase, maintain and reduce strain on the joints.

In this particular case, resistance bands are beneficial to your joints and tendons as it engages them without necessarily overworking them.

Not only does this strengthen them it also induces flexibility within them.

CAN BE DONE ANYWHERE

Working out requires consistency. However, we can’t always curate an environment that allows for consistency

For instance, during the festive period when you travel, its impossible to carry gym equipment with you.

Exercises such as the banded lat pulldown allow you to maintain the same workout routine in transit as they require very mobile equipment.

IT’S AFFORDABLE

Doing the banded lat pulldown is very affordable. In order to effectively do the exercise, you don’t need a gym membership.

All you need is a resistance band or a convincing alternative i.e., towel to achieve your fitness goals.

BANDED LAT PULLDOWN ALTERNATIVES

PULL-UPS

From a mechanical point of view, this is the closest exercise to the banded lat pulldown. However it involves the need for a lot of stability and upper body strength.

This is due to the nature of the exercise whereby you’re required to balance, support and hoist yourself up while midair. To do the exercise:

  • Grab a pull-up bar with hands pronated, slightly greater than shoulder-width apart.
  • Embrace your core and retract your scapula
  • Pull your body up to the bar by pulling your elbows down to your side
  • Come back down in a slow and controlled movement

CHIN UP

This is an exercise similar to the pull up the major difference being that it engages the biceps and forearms rather than the core. To do the exercise:

  • Grab a pull-up bar with your palms facing towards you at approximately shoulder width
  • Embrace your core and retract your scapula
  • Pull your body up to the bar by pulling your elbows down to your side
  • Come back down in a slow and controlled movement

BENT OVER BARBELL ROWS

Its an exercise considered to be the high impact version of the banded lat pulldown. To do the exercise:

  • Take a loaded barbell and stand in the middle with your feet hip-width apart (natural stance)
  • Grab the bar with a pronated grip (overhand) shoulder or slightly wider than shoulder-width apart
  • Pick up the bar so you are standing straight up
  • Allow a slight bend in your knees so that you can drop your torso down. Think you’re about sticking out your butt and dropping your body out in front of your toes.
  • Drop until your body gets below 45-degree angle
  • Your hands should be able to hang straight down while being in from of your knees. The key is to allow your body to come out in front of your toes
  • Brace your core and pull the bar up by focusing on driving your elbows up
  • Keep your elbows close to your side. Do not let them flare out
  • Pull the bar up into your belly button
  • Allow the bar to come down in a controlled manner

BANDED LAT PULLDOWN MISTAKES TO AVOID

LOOSENING UP THE BAND

While doing the exercise even when tired purpose not to reduce the tension in the resistance band.

This reduces the strain that is supposed to be exerted on the target muscles therefore reducing the effectiveness of the exercise.

ROUNDED BACKS

In the spirit of maintaining tension, a straight back is equally important as a tight band. A staright back helps maintain the right form and also protects your back from injury

As such, you should strive to ensure that your back and neck always remain neutral in position.

NON COMMITAL REPS

When using a resistance band, it is very obvious that the band itself will provide an equal opposing force when tagged in one direction.

The key to making each rep really count comes down to actually resisting the pull of the band and refusing it to allow it to snap back.

CONCLUSION

The banded lat pulldown is an inclusive exercise that is capable of producing great results for people with varying fitness levels.

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