Back · Resistance Band
Band Bent Over Lat Pulldown
How to do the band bent over lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and grip it with both hands, then hinge forward at the hips with a flat back and arms reaching up to the anchor. Drive your elbows down and back toward your ribs to pull the band in, then return to a full overhead stretch under control.
- 1A strong lat squeeze under your armpits as you drive your elbows down and
- 2back
- 3Your mid-back assisting the pull with the biceps secondary
- 4A full stretch through the lats as you let the band return overhead
Common mistakes
- Shrugging your shoulders up toward your ears
- Standing up out of the hinge to turn it into a row
- Yanking with momentum instead of controlling the return
Muscles worked
The band bent over lat pulldown mainly works the lats and biceps, with the forearms, lower traps, lower back, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Lower BackSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the band bent over lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.