Back · Resistance Band
Band Fixed Back Underhand Pulldown
How to do the band fixed back underhand 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
- Vertical Pull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and kneel or sit facing the anchor. Grip the band with palms facing you, underhand and shoulder-width. Pull your elbows down and back toward your ribs, then return with control.
- 1Feel your lats pull your elbows down toward your ribs
- 2Lead with the elbows, not the hands
- 3Squeeze your shoulder blades down at the bottom
Common mistakes
- Don't lean way back to yank the band down
- Avoid shrugging your shoulders up to your ears
- Don't let the band snap your arms back up
Muscles worked
The band fixed back underhand pulldown mainly works the lats, with the biceps, forearms, mid traps, lower traps, and rear delts assisting.
- LatsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower AbsMinor
Kovo programs the band fixed back underhand 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.