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March 7, 2023
Author: Shelby
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  • Star Exercise of the Week: Lat Pulldown with a Resistance Band

The lats, or more formerly known as the latissimus dorsi, are an important muscle group to strengthen.

This muscle group is MASSIVE. It spans on each side of the back, attaching to portions of the thoracic vertebrae, the iliac crest portion of the pelvis, the 9th-12th ribs, and the lower angle of the scapula or shoulder blade.

From these attachment points, the lats then insert onto a specific region of the humerus, or upper arm bone.

The lats are responsible for movement at the shoulder blade due to its attachment there, contributing to the following shoulder motions:

  • Internal rotation
  • Adduction
  • Extension 

The lats also play a role in respiration, or our breathing, and spinal stabilization.

See, this is an important muscle group!

Many are familiar with a lat pulldown machine at the gym; however, you can get creative and simulate this same exercise at home using a resistance band.

You’ll need a resistance band that is of light, medium or heavy intensity. Any type of resistance band will work just fine, such as the Posture PT Resistance ExerciserShoulderFit Resistance Exerciser, or even one of the FitRanger Resistance bands.


Step 1: Starting Position:

  • Hold a resistance band in both hands with the arms stretched overhead.
  • Make sure to stand with a tall, upright posture. 
  • You can perform this in standing or sitting.
  • Hold the band with a slight bit of tension pulling the hands a little away from each other.

Step 2: Lat Pulldown:

  • Maintain the bit of tension in the band from your starting position, as you bend the elbows and pull the arms down.
  • Aim to tuck your upper arms and elbows by your side.
  • Make sure to squeeze the shoulder blades down and in (going in the direction of your back pockets)
  • Hold the end of this motion for 2 seconds, then return to your starting position.
  • Repeat 10-15x for 2-3 sets.


There you have it!

Give this one a try if you’ve been looking for a new exercise or are wanting to re-create the lat pulldown from the gym at home.

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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

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