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Lat PullDown with a Resistance Tube: Right and Wrong Ways

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Doing a Lat PullDown with a Resistance Tube is a great way to strengthen your mid- and lower-back, improve your posture and give a lift to the chest.

First things first: A Lat Pulldown works the lats, aka latissimi dorsi (Latin for “broad back”). These are large muscles of the thoracic and lumbar areas of the back, and together are shaped like an upside-down triangle. Their job is to move the arm, draw the shoulders back and down, and help pull the body up when climbing. A resistance tube is a hollow, long “rubber band” with handles on each end.

Resistance is Futile, Except when it’s a Tube!



In our many years of teaching, we have found the Lat PullDown to be a great exercise, although it can be challenging to perform with good form. So, henceforth, forsooth, and forthwith, we hereby present a video that shows some of the right and wrongs ways to do this exercise. “Lat” the fun begin! You’re welcome for the pun.




The good news for those of us who are women already in toward the second half, is that it gives a lift to good ol’ Betty and Veronica, because as the back strengthens, posture improves and the chest lifts up. And if you don’t get the Betty and Veronica reference, you’re too young to care about this benefit anyway!

See how “perky” the redhead with the catwoman glasses is? Ya dig?!





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Do you want to wear the same cute compression socks that Alexandra is sporting in the video? Easy, just go to the Zensah website.

Photo credits: Lats – Wikipedia, Tube – Century MMA, Betty & Veronica –  Marxchivist

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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8 Responses to Lat PullDown with a Resistance Tube: Right and Wrong Ways

  1. Mitch November 8, 2012 at 9:40 pm #

    Lat Pulldowns are a great alternative for those still working their way onto Pull Ups. For anyone who can’t seem to get their technique under control…even after you’ve pinpointed several steps in the video…I like to warm-up with Wall Slides. Doing a few reps of these can really help to open up the areas that make Lat Pulldowns so successful.
    Mitch recently posted..How can you build EPIC strength with explosive push ups?My Profile

  2. Neeraj November 9, 2012 at 5:24 am #

    Hey…thanx 4 d article…especially the video in it!!It helped to simplify the explaination!!..also,just a bit curious to knw…apart frm the resistance tube…is der ne other effective method for the mid n lwr back muscles??…wud be glad to knw…thanks!!!
    Neeraj recently posted..1 in 5 Still Smoke, but They’re Smoking LessMy Profile

    • KymberlyFunFit November 15, 2012 at 9:50 pm #

      Thanks for the question, Neeraj. We will make some videos to show mid and lower back strengtheners that use either free weights, gravity, or the stability ball. However, to address the back without machines, and especially in a class setting, tubes are the most effective.
      KymberlyFunFit recently posted..Lunges to Shape the Tush and Lower Body: Right & Wrong WayMy Profile

  3. Christine @ Love, Life, Surf November 9, 2012 at 9:17 am #

    I love lat pulls downs but more than anything, I love your right and wrong way videos!!
    Christine @ Love, Life, Surf recently posted..Friday Round-Up: Tonsils and ChobaniMy Profile

  4. Tamara November 9, 2012 at 10:44 am #

    Your videos just keep getting better and better! I loved this one!
    Yes, teaching lat pulldowns with tubing in a group fitness class is always such a challenge. My pet peeve is ‘floppy bands’.
    I also like to cue participants to think about bringing the chest up to the band; often helps with shoulder retraction!

    P.S. Is this the new house building site?
    Tamara recently posted..#FatblasterFriday | Offset load squats and lunges workoutMy Profile

  5. Jody - Fit at 54 November 9, 2012 at 4:26 pm #

    Love your videos!! So fun AND informative too!!!!! Yes, I am old enough to understand it all! :) I always cringe when I see that behind the neck pulldowns at the gym,. especially when it is heavy weight. UGH!!!

    Great instructions!!! You tow rock it!
    Jody – Fit at 54 recently posted..Drop Sets, Future Blogging, Thoughts on Turning 55My Profile

  6. Jody - Fit at 54 November 9, 2012 at 4:26 pm #

    two – not tow!!! DOH!!!! ;)
    Jody – Fit at 54 recently posted..Drop Sets, Future Blogging, Thoughts on Turning 55My Profile

  7. Mary @ Fit and Fed November 11, 2012 at 5:30 pm #

    Anything that helps with upper body posture is a good one for me– who doesn’t need to straighten the upper back and open up chest and shoulders with all the desk/computer/cell phone use of modern life?
    Mary @ Fit and Fed recently posted..Goal-Setting Success with Process GoalsMy Profile

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