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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Resistance Band Straight-Arm Pulldown
BackBeginner

Resistance Band Straight-Arm Pulldown

With a band anchored high, the arms stay nearly straight and sweep down to the thighs. Isolates the lats with minimal equipment.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Triceps
  • Abs (Rectus Abdominis)
Sets
2–3
Reps
12–20
Rest
30–60s

How to perform

Resistance Band Straight-Arm Pulldown movement

Main muscles working (thicker lines)

Starting position

Anchor a band overhead, stand a step back facing it with a slight hip hinge and hold the ends at eye level with arms extended.

  1. 1

    Brace the core and set the shoulders down.

  2. 2

    Keeping the arms nearly straight, sweep the hands down to the thighs.

  3. 3

    Squeeze the lats at the bottom.

  4. 4

    Return slowly to the start.

Breathing: Exhale as you pull down, inhale as you return.

Coaching tips

  • Arms stay long

  • Pull from the armpits

  • Stay still through the torso

Common mistakes

  • Bending the elbows

  • Rocking the torso

  • Letting the band snap back

Safety notes

  • Check the anchor is secure before loading the band.

Details

Body parts
Back · Upper Body
Equipment
Resistance Band
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Straight-Arm PulldownBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.