Band Bent Over Lat Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band bent over lat pulldown is a back-strengthening exercise that primarily targets the latissimus dorsi, with help from the biceps, brachialis, brachioradialis, the rotator cuff and teres muscles, and the lower and middle trapezius. Anchored overhead and performed in a hinged position, it builds lat width and pulling strength with just a resistance band, making it ideal for home and travel training.
Band Bent Over Lat Pulldown: So führst du sie aus
- 1Anchor a resistance band securely to a high point overhead, such as the top of a door or a pull-up bar.
- 2Grip the band with both hands wider than shoulder-width, palms facing down or away from you.
- 3Step back to create tension, then hinge at your hips until your torso is angled forward at roughly 45°, keeping a flat back and soft knees.
- 4Brace your core and start with your arms extended overhead, feeling a stretch through your lats.
- 5Pull the band down and back toward the sides of your chest, driving your elbows toward your hips and squeezing your shoulder blades down and together.
- 6Pause briefly at the bottom with your lats fully contracted, keeping your wrists straight.
- 7Slowly return your arms to the overhead start position under control, resisting the band on the way up.
- 8Complete your reps, then step forward to release the tension safely.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats do the work instead of the biceps.
- Keep your chest proud and your back flat throughout the hinge to protect your lower back.
- Drive your shoulder blades down and together at the bottom to fully engage the lats and lower traps.
- Control the return slowly to keep tension on the lats through the full range of motion.
- Choose a band tension that lets you complete clean reps with a full overhead stretch.
Häufige Fehler
- Rounding the lower back during the hinge, which shifts load to the spine and risks injury.
- Pulling mainly with the arms and biceps, which steals tension from the lats you are trying to train.
- Shrugging the shoulders up toward the ears instead of pulling them down, which loses lat and lower-trap engagement.
- Letting the band snap your arms back up, which removes tension and wastes the eccentric portion of the rep.
- Using a band that is too heavy, forcing you to jerk and lose the flat-back hinged position.
Häufig gestellte Fragen
What muscles does the band bent over lat pulldown work?
It primarily works the latissimus dorsi, with the biceps, brachialis, brachioradialis, infraspinatus, teres major and minor, and the lower and middle trapezius assisting the pull.
Is the band bent over lat pulldown good for beginners?
Yes. The band lets you scale resistance easily and learn to pull with your back rather than your arms, making it a beginner-friendly way to build lat strength at home.
How wide should my grip be?
Grip the band wider than shoulder-width. A wider grip emphasizes lat width, while a narrower grip brings in more of the lower traps and arms.
What's a good alternative to the band bent over lat pulldown?
A cable or machine lat pulldown, or a band straight-arm pulldown, all train the lats with a similar pulling pattern if you have access to different equipment.
How many sets and reps should I do?
Three to four sets of 10–15 reps works well, since bands suit higher-rep work. Pick a tension that makes the last couple of reps challenging with good form.
