Band Straight Arm Pulldown (How To, Muscles Worked, Benefit)

The straight arm pulldown is a resistance band exercise that targets the muscles of the back, specifically the lats, as well as the triceps. This exercise is an excellent option for those looking to build upper body strength without the use of a barbell or dumbbells.

In this guide, I will teach you how to do a Band Straight Arm Pulldown. I’ll also explain the benefits of this exercise, the muscles worked and I’ll share a few potential alternatives as well.

How To Do Band Straight Arm Pulldowns

Equipment Needed

Resistance Band

Muscles Worked

Latissimus Dorsi
Triceps
Rhomboids (stabilizers)
Core (braced for stabilization)

Step-by-Step Instructions

Choose a resistance band of appropriate tension and attach it to a secure anchor point above your head.
Stand facing the anchor point with your feet shoulder-width apart.
Hold the band with both hands, positioning your arms straight up above your head.
Keep your arms straight throughout the exercise and maintain a slight bend in your knees.
Slowly pull the band down towards your hips, keeping your arms straight and your shoulder blades pulled back.
Stop when your hands reach your hips, and then slowly release back to the starting position.
Repeat for the desired number of repetitions, usually 8-12.

Coaching Points

Maintaining a straight arm position throughout the exercise will ensure that the majority of the resistance is placed on the targeted muscles, particularly the lats and triceps.

Avoid using momentum to complete repetitions and instead, use slow, steady movements. Engaging your core throughout the exercise will help you maintain proper form and stability.

Benefits of Band Straight Arm Pulldown

This movement can improve lat and triceps strength.

A resistance band is a portable and lightweight piece of equipment, making it easy to perform Straight Arm Pulldowns at home or on the go.

Band Straight Arm Pulldown Alternatives

Looking for an alternative for Band Straight Arm Pulldowns? Here are a couple of exercises that you may be able to use as a substitute.

Dumbbell Pullovers

Dumbbell Pullovers are a compound exercise that work the lats, triceps, and chest.

They are a good substitute because they provide a similar stretch and contraction to the Straight Arm Pulldown, making them a great exercise for targeting the lats.

Medicine Ball Slams

Medicine Ball Slams are basically a dynamic version of Straight Arm Pulldowns.

Instead of using a resistance band, use a medicine ball to reach overhead and aggressively pull through and slam the ball to the ground.