10 Best Band Underhand Pulldown Alternatives for Home and Gym

The Band Underhand Pulldown is done kneeling with a band. Ranked closest by our scoring: the Band Fixed Back Underhand Pulldown, the Band Fixed Back Close Grip Pulldown and the Band Close-grip Pulldown.

Band Underhand PulldownWatch the Band Underhand Pulldown

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Underhand Pulldown

The steps for the Band Underhand Pulldown itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Band · Intermediate · Compound

  1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Extend your arms fully overhead, keeping your elbows slightly bent.
  5. Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Band Underhand Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Band Underhand Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Fixed Back Underhand PulldownPlay demonstration

    1. Band Fixed Back Underhand Pulldown

    91% match

    Lats · Intermediate · Compound

    The same equipment, done seated instead.

    • Band
    How to perform it
    1. Attach the band to a sturdy anchor point above your head.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
    4. Step back to create tension in the band, keeping your arms fully extended.
    5. Engage your core and squeeze your shoulder blades together.
    6. Pull the band down towards your chest, leading with your elbows.
    7. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
    8. Slowly release the tension in the band and return to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Band Underhand Pulldown
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: a band, the same as the Band Underhand Pulldown
    • Body position: seated, not kneeling
  3. Band Close-grip PulldownPlay demonstration

    3. Band Close-grip Pulldown

    89% match

    Lats · Intermediate · Compound

    The same equipment, done standing instead.

    • Band
    How to perform it
    1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
    2. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
    3. Step back to create tension in the band, keeping your feet hip-width apart.
    4. Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Band Underhand Pulldown
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: a band, the same as the Band Underhand Pulldown
    • Body position: standing, not kneeling
  4. Band Kneeling One Arm PulldownPlay demonstration

    4. Band Kneeling One Arm Pulldown

    86% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats one side at a time.

    • Band
    How to perform it
    1. Attach the band to a sturdy anchor point above your head.
    2. Kneel down and hold the band with one hand, palm facing down.
    3. Extend your arm fully overhead, keeping your elbow slightly bent.
    4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
    5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: lat pulldown, the same as the Band Underhand Pulldown
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: a band, the same as the Band Underhand Pulldown
    • Body position: kneeling, the same as the Band Underhand Pulldown
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  5. Kneeling High Pulley Row

    5. Kneeling High Pulley Row

    85% match

    Lats · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the lats.

    • Cable
    How to perform it
    1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
    2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
    3. After pausing briefly, slowly return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: a cable, not a band
    • Body position: kneeling, the same as the Band Underhand Pulldown
  7. Lever Reverse Grip Lateral PulldownPlay demonstration

    7. Lever Reverse Grip Lateral Pulldown

    81% match

    Lats · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the lats.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
    4. Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Band Underhand Pulldown
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: a machine, not a band
    • Body position: seated, not kneeling

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