Wide Grip Lat Pull With Flat Bands

Area Targeted: Outer Back

Wide Grip Lat Pull With Flat Bands mimics Pull Ups, so it’s a great exercise to build strength and width in your Back. It targets the Latissimus Dorsi (the V-Taper Muscle Of Your Back) and due to the grip position has advantages over similar exercises with other types of bands.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the door anchor at top of the door.

Bands: Thread the band(s) through the anchor.

Body Positioning: Grip an end of the band in each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door. Keep your back straight, head straight, shoulders down, and arms pointed towards the anchor with palms facing down.


Pull the band down and out to the sides until your hands are even with your chin. Slowly return to the starting position. Repeat.

Points To Remember

1. Pull through your elbows.