Band Supine Pull Down

To perform a single-arm banded supine pulldown at home, begin by anchoring a resistance band securely above you—such as over a closed door or a sturdy overhead beam—making sure it won’t slip during the exercise. Lie on your back with your knees bent and feet flat on the floor, then reach up with one hand to grasp the band, starting with your arm fully extended. Engage your core and keep your ribs down as you pull the band toward your hip in a smooth, controlled motion, drawing your elbow down and slightly back while keeping your shoulder blade packed and stable. Pause briefly at the bottom of the movement, feeling the tension in your lats, then slowly return your arm to the starting position without letting the band jerk you upward. Maintain steady breathing and a stable torso throughout, completing all repetitions on one side before switching arms.