Exercises / Vertical pull
Band pulldown
Vertical pull Resistance band Complexity 1/5
Working position
Setup
Anchor a band overhead, kneel or stand, hold both ends with straight arms.
Execution
Pull the hands down toward the hips, then return under control.
Coaching cues
- Start by pulling the shoulder blades down
- Keep a tall chest
- Control the return
Common fault
Shrugging the shoulders up at the start
Fix: Cue blades down before the elbows bend.
Muscles trained
Primary: Latissimus dorsi (lats)
Secondary: Trapezius (traps)Biceps brachii (biceps)
Regression and progression
Easier: This is the entry-level variation.
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.