Exercise
Seated or kneeling lat pull with a resistance band anchored overhead to strengthen the upper back and improve shoulder organisation.
Setup instructions
Kneel or sit tall on the mat facing a secure overhead band anchor. Hold one end of the band in each hand with the arms extended overhead. Grow tall through the spine and engage the core. Begin with the shoulders relaxed away from the ears.
Breathing cues
Exhale to pull. Inhale to return.
Movement steps
- 1Inhale to prepare with the arms long.
- 2Exhale to pull the elbows down toward the rib cage.
- 3Keep the trunk upright and the chest open.
- 4Inhale to return the arms overhead with control.
- 5Repeat without shrugging or leaning back.
Common mistakes
Shrugging the shoulders on the pull; leaning backward for momentum; letting the ribs flare; using excessive band tension; rushing the return.
Safety notes
Use a light band until shoulder control feels clear. Stop if neck tension or shoulder pinching appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Lat Pull suitable for beginners?
Yes. The pulling pattern is straightforward and resistance can be adjusted by stepping closer to or farther from the anchor.
What muscles does Resistance Band Lat Pull work?
The upper-back muscles draw the elbows down while the shoulders stay organised. The core keeps the trunk upright throughout the pull.
What is Resistance Band Lat Pull good for?
It strengthens the upper back and teaches scapular depression before reformer lat work and overhead strap pulling sequences.
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