1. Resistance Choices for Lat Pulls
Different sizes of resistance bands offer different levels of resistance. Choose a thicker size for more resistance, or combine two smaller bands. Another way to increase resistance without changing the band is to keep your hands close together at the starting point to increase the resistance.
2. One-Armed Pulls
For one-armed lat pulls using resistance bands, start in a seated position with your abs contracted and back straight. Hold the resistance bands in your hands and lift your arms over your head, about shoulder-width apart. Keep one arm stationary, and pull the other arm down using your lat muscles, which are the large muscles on each side of your back. Keep your elbow bent, and your abs engaged the entire time. Once your elbow has almost reached your ribcage, return your arm to the starting position. Do a complete set with one arm, as this makes it easier to keep the stationary arm still and stable.
3. Double Up
Another option is to work both arms at the same time when doing lat pulls with resistance bands. Using an over-the-door hangar, attach the resistance band by its center. The band can also be attached to any other stable object above your head, but be sure it won't slip off. Stand directly in front of it, facing the center of the band. Grab the band with your arms above your head, about shoulder-width apart. Pull down, engaging the lat muscles on both sides, until your elbow is almost to your ribcage. Return to the starting position.
4. Mirror, Mirror on the Wall
During lat pulls, position yourself in front of a mirror so that you can see yourself completing the move. Once you have mastered the move, and your form is perfect, you won't have to constantly use a mirror while doing it. However, a mirror is still useful for the last few repetitions, when you're tired and form isn't the first thing on your mind. Every once in a while, recheck your form to make sure you're still doing it right. Correct form yields the best results.
5. Sets and Reps
Do lat pulls with bands in three sets of eight to 12 repetitions, depending on the resistance. Remember, if you are doing the one-armed lat pulls, you have to do three sets with each arm. This makes the one-armed pulls more time consuming, but many prefer it because it also makes it easier to focus on each specific muscle.
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