Resistance Band Lying Lat Pull

The Resistance Band Lying Lat Pull works the Lats (Outer Back) through a full overhead range of motion. Lying face down with your head toward a low door anchor, you pull the handles from straight overhead down to chin level.

Muscles Worked: Lats (Latissimus Dorsi) · also Mid Back (Rhomboids, Trapezius), Rear Shoulders, Biceps
Equipment: Door anchor, 2 handles

Man lying face down on a mat with arms stretched overhead holding two handles from a low anchor, then pulling his hands back to chin level. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) in the door with the door anchor at the bottom of the door.
Bands:: Clip each end of the band(s) to a handle.
Body Position:: Hold a handle in each hand and lie face down with your head toward the door. With your arms straight overhead toward the anchor, move away from the door until the bands start to stretch; keep your head straight and shoulders up toward your ears.

Movement

Pull the handles down, away from the door, until your hands are level with your chin. Return to the starting position under control and repeat.

Points To Remember

Grip the handles loosely and pull through your elbows.
Pull your shoulders down as you pull the handles back.

Questions About The Lying Lat Pull

What muscles does the Resistance Band Lying Lat Pull work?

The Resistance Band Lying Lat Pull mainly works the Lats (Latissimus Dorsi). It also works the Mid Back (Rhomboids, Trapezius), Rear Shoulders and Biceps.

Why does the Resistance Band Lying Lat Pull use lighter tension?

The Resistance Band Lying Lat Pull trades heavy tension for range of motion: lying face down lets the arms reach fully overhead. Choose a band that lets you reach the chin with control.