One of the most common mistakes when doing a band pull down or row is no shoulder movement. Personal trainer and coach Nick, does a great job explaining the proper way to pull. As you watch this video you will be able to see the difference. The first time Cati pulls the band down there is no should movement. This can eventually lead to pain/injury. The second time Cati pulls down, her starting position is different. Cati reaches (without shrugging) before pulling down.