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.
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
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.
Brace the core and set the shoulders down.
Keeping the arms nearly straight, sweep the hands down to the thighs.
Squeeze the lats at the bottom.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.