Band Straight Arm Pulldown
Description
The band straight-arm pulldown mimics the cable straight-arm pulldown using a resistance band anchored overhead. You stand facing the anchor and pull both ends of the band down to your thighs with straight arms, isolating the lats without bicep involvement.
Muscle Group
Equipment Required
Band Straight Arm Pulldown Instructions
- Anchor a resistance band at a high point above head height.
- Face the anchor. Grip both ends of the band with palms down, arms extended forward at chest height.
- Step back until the band is taut.
- Hinge slightly at the hips. Keep your arms straight (slight elbow bend only).
- Pull the band down toward your thighs in an arc using only your lats.
- Squeeze your lats hard at the bottom when your hands reach your thighs.
- Slowly let the band return to the start over two seconds.
- Keep your arms straight throughout — the movement comes from your shoulders.
Band Straight Arm Pulldown Form & Visual
Band Straight Arm Pulldown Benefits
- Isolates the lats without bicep involvement
- Constant band tension throughout
- Highly portable
- Useful when no cable machine is available
- Excellent lat activation exercise
- Easy to scale by band thickness
Band Straight Arm Pulldown Muscles Worked
- Latissimus dorsi (primary)
- Teres major
- Posterior deltoid
- Triceps brachii (long head)
- Core (stabilizer)
Band Straight Arm Pulldown Variations & Alternatives
- Cable Straight-Arm Pulldown
- Band Seated Row
- Band Y-Raise
- Single-Arm Band Pulldown
- Band Pullover
