Description of Exercise
-Begin by anchoring the Theraband overhead.
-Grab the Theraband with your palms facing away from your body.
-Pull the Theraband down in front of your body, and be sure to squeeze at the shoulder blades.
-Next, extend your elbows while your arms are to your sides.
-Slowly bent your elbows and lift your arms to the ceiling.
-Repeat the exercise until your set is complete.
Importance
The latissimus dorsi contracts throughout the pull back motion when doing a freestyle swim. A stronger back muscle permits a more explosive stroke in the water. The triceps play a role in extending the arm when swimming and supporting the body on the hoods on the handlebar when cycling.
Precautions
None
Recommended Repetitions & Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are using a red Theraband during this exercise and the 14th and 15th repetition of the third set is easy, use a harder Theraband and begin doing 3 x 10 reps.
Handout
Theraband Lat Pull Downs with Triceps Extension
Needed Equipment
Therabands or Resistance Bands
Difficulty of Exercise (Guide)
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