A pulldown for your lats wherever the band anchors high.
Lead with the elbows toward the floor and keep your chest proud throughout.
Anchor a band high and you have a lat pulldown wherever you are, arms extended overhead, elbows driven down and back until the handles reach your shoulders. The lats power the pull with the biceps assisting, and the overhead stretch at the top of every rep, where the band still holds real tension, is prime lat-building territory. Kneeling or sitting tall under the anchor keeps the line of pull honest and your chest proud through every rep.
For most training purposes, yes. The band loads hardest in the bottom squeeze while a cable stack is more even, but the movement pattern and lat stimulus are the same. Progress by shortening the band, doubling it, or moving up a resistance level.
As high as you safely can, over a pull-up bar, a sturdy door anchor at the top of the frame, or a beam. The higher the anchor, the more overhead stretch your lats get at the start of each rep.
You are curling the handles down instead of pulling with your back. Start each rep by driving the elbows toward the floor, keep your chest lifted, and imagine your hands as hooks, the lats move the elbows and the arms just hold on.
