Cable pulldowns work every major muscle in your back, making them an excellent exercise for both simulating real world movements and toning in a hurry. If you don't have access to a cable machine, you can perform the same exercise with an elastic resistance band. In a perfect world, you'd be able to anchor the band directly overhead; however, more realistically you'll have to work with the resistance band anchored in the top of the door.
Step 1
Thread the resistance band through the loop end of the door anchor. If the band has handles, you must remove one handle before doing this, then reattach it afterward.
Step 2
Shut the stopper end of the door anchor in the top of a sturdy door. Make sure the door closes and latches firmly.
Step 3
Kneel facing the door, a foot or two away from it. Lean forward slightly from the hips and extend your arms straight overhead, holding one end or handle of the resistance band in each hand. Your body and the band should make a straight line from your hips to the door anchor.
Step 4
Squeeze your abs to keep your back flat and stable as you lead with your elbows, pulling your hands down until your elbows break the line of your shoulders. Your hands should track along the line of your body, or slightly in front of it. Slowly extend your arms straight up to complete one repetition.
Step 5
Continue until you've completed a set of eight to 12 repetitions. If you can do more than 12 repetitions with good form, you need to use a heavier resistance band next time.
Tips and Warnings
- Sit up a little straighter to do narrow grip lat pulldowns, keeping your hands together and pulling them down in front of you, instead of in line with your shoulders.
- Don't bring your hands down behind the line of your body; this puts your shoulders in a vulnerable, externally rotated position.
Things You'll Need
- Elastic resistance band
- Door anchor
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