The lat pull down targets the latissimus dorsi muscle. The latissimus dorsi is a large broad muscle across your middle and lower back that brings the arm down and in as well as rotates your humerus, or long arm bone, inward towards the body. The secondary muscles worked with the lat pull down are the posterior deltoids and rhomboid major and minor, which are also muscles of the upper back.

Anatomical drawing of the posterior deltoids muscles

Anatomical drawing of the major latissimus dorsi muscle

Anatomical drawing of the rhomboid major and minor muscles

By using Thera-Band® to perform the lat pull down exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends.

For the lat pull down, you want to attach the Thera-Band® to a sturdy structure above you so that you are pulling the Thera-Band® down. Loop the Thera-Band® over a sturdy pole or on the edge of a door so that you have the two ends of the Thera-Band® to hold on to. Sit directly underneath where you have the Thera-Band® attached to.

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Grasp each end of Thera-Band® in each hand. Contract your abdominals for trunk stability. Keep your spine and neck in a neutral position. Exhale and pull the Thera-Band® down while bending your elbows and extending your arm. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Repeat this process 8-12 times for 3 sets.

A woman is seated demonstrating a start position for a Lat Pull Down with Thera-Band® exercise

A woman is seated demonstrating an end position for a Lat Pull Down with Thera-Band® exercise