Isolate your lats with locked-out arms.
Keep your elbows locked at one angle, if they bend it becomes a pulldown.
Sweeping locked arms from overhead down to your thighs makes your lats do the moving while your biceps stay out of the equation. The triceps assist by holding your elbows at that fixed soft bend as the band tension builds toward the bottom squeeze. It is the band answer to the cable straight-arm pulldown, brilliant for learning what working lats actually feel like.
Bent elbows let your biceps join the pull and turn it into a pulldown. With the elbows locked at one angle, the only way to move the band is through the shoulder, which is a pure lat action. That is why this is the classic lat isolation drill.
Down the sides of your back, from armpit toward your waist. If your triceps or shoulders burn out first, your elbows are probably bending and straightening through the rep. Reset the soft bend and hold it constant.
Both. Light sets before pull ups or rows wake the lats up and sharpen your mind-muscle connection. Heavier bands and controlled reps make it a legitimate lat accessory in its own right.
