Band straight-arm pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Band
- Body part
- Back
- Type
- Strength
The band straight-arm pulldown is a back isolation exercise that targets the latissimus dorsi while keeping the arms straight, with help from the rear deltoids, teres major, sternal chest fibers, and the levator scapulae. Using a resistance band anchored overhead, it teaches you to drive movement from the lats rather than the biceps, making it a useful warm-up or finisher for back training.
How to do the Band straight-arm pulldown
- 1Anchor a resistance band securely to a stable point above head height, such as a pull-up bar or door anchor.
- 2Stand facing the anchor and grasp the band with both hands using an overhand grip, hands roughly shoulder-width apart.
- 3Step back until the band is taut with your arms extended overhead and forward, then hinge slightly at the hips with a tall, braced torso.
- 4Keeping your arms straight with just a soft bend in the elbows, pull the band down in an arc toward your thighs by driving your hands down with your lats.
- 5Squeeze your lats hard at the bottom as your hands reach the front of your thighs, keeping your shoulders down and chest tall.
- 6Resist the pull and let your hands rise back up under control until your arms are extended overhead again.
- 7Complete your reps, then step toward the anchor to release the tension safely.
Form tips
- Keep your elbows locked in a fixed soft bend the whole set so the lats do the work instead of the triceps.
- Initiate each rep by depressing your shoulder blades down and back before your arms move.
- Hinge slightly forward at the hips to line the band's resistance up with the arc your hands travel.
- Increase difficulty by stepping farther from the anchor or using a thicker band rather than bending the elbows.
Common mistakes
- Bending the elbows and turning the movement into a pressdown, which shifts the load onto the triceps and removes tension from the lats.
- Shrugging the shoulders up toward the ears, which recruits the upper traps and loses the lat squeeze you are after.
- Standing too close to the anchor so the band goes slack, leaving no resistance through the most important part of the range.
- Using momentum by swinging the torso, which lets you cheat the rep and reduces the controlled tension the lats need to grow.
Frequently asked questions
What muscles does the band straight-arm pulldown work?
It primarily targets the latissimus dorsi, with the rear deltoids, teres major, sternal (lower) chest fibers, and levator scapulae assisting the movement.
Why keep my arms straight during this exercise?
Straight arms remove the biceps and triceps from the movement so the lats handle the load directly, which is why it works so well as a back isolation and mind-muscle-connection drill.
How do I make the band straight-arm pulldown harder?
Step farther back from the anchor to increase band tension, or switch to a thicker, heavier band. Avoid adding difficulty by bending your elbows, which changes the exercise.
Is the band straight-arm pulldown good for beginners?
Yes. The light, adjustable band resistance and simple straight-arm path make it a low-risk way to learn to feel and engage the lats before heavier back work.
Where should I feel the band straight-arm pulldown?
You should feel it in the lats along the sides of your back, especially as you squeeze at the bottom. Feeling it mostly in your arms means your elbows are bending too much.
