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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Biceps
Band Fixed Back Underhand Pulldown
4 steps Updated 29/08/2026
Band Fixed Back Underhand Pulldown is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major).
Step by step
How to perform it
- Secure the middle of the resistance band to a sturdy anchor point over head height. Sit on a box or a bench under the anchor point, holding one handle of the band in each hand with an underhand grip (palms facing back), arms extended overhead.
- Pull the handles down towards your shoulders, bending your elbows and keeping them close to your body until your hands are near your shoulders.
- Squeeze your shoulder blades together at the end of the movement, keeping your back straight and your chest up.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Band Fixed Back Underhand Pulldown
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