Pulldown

Grab a resistance band and tie it in the center to create a loop or a knot.

Put the band inside the doorway and shut the door on the knot, or simply attach the band's loop to a secure object sited at a height above your head. In this way, you will now have two free ends of the band.

Stand facing the place where you have secured the band. Be sure to be far enough from that place, to generate tension in the band. Keep your core squeezed, back straight, and chest tall and lifted.

Keeping your elbows straight with arms stretched out wider than your shoulders and hands above head level, grasp on to the loose ends of the band with each hand.

Bend your elbows bicep pull the resistance band with your hands back towards your chest level. The pull must come from your elbows rather than your arms to engage your lat muscles instead of your biceps (upper arm muscles).

Your shoulder blades will squeeze together. Hold this position for a count of 5 seconds.

Then, return to the starting position moving your arms and the band back up.

Rest and repeat the entire steps until at least you are done with 8 to 12 reps in a set.