Band Straight-Arm Pulldown
A straight-arm pull that sweeps a high-anchored band from shoulder height down to the thighs.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Vertical pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the band above head height and hold one end in each hand.
- Step back, hinge a little at the hips, and reach the straight arms toward the anchor until the band has tension.
Do the rep
- Keep the elbows almost straight and sweep the hands down to the thighs.
- Let the arms rise back to shoulder height under control.
What counts as a rep
A rep counts when the hands reach the thighs with the elbows almost straight and the arms return to shoulder height.
One rep starts with straight arms at shoulder height, sweeps the hands to the thighs with the elbows almost straight, and ends after a controlled return to shoulder height.
Breathing
Exhale as the hands come down; inhale as the arms rise.
Cues
- Keep the elbows almost straight.
- Move only at the shoulders.
- Use a stronger band when the reps get easy.
Common mistakes
Bending the elbows
What you seeThe hands come toward the chest as in a row.
FixUse a lighter band and keep the arms long.
Straight arms keep the work on the lats instead of the arms.
Rounding the back
What you seeThe torso curls forward as the hands reach the thighs.
FixKeep the chest up and stop the hands at the thighs.
A still torso keeps the motion at the shoulders.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips on the anchor or shows a tear.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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