Resistance Band Straight Arm Pulldown
Standing band straight-arm pulldown — direct lat isolation through pure shoulder extension.
Level: Foundation
Primary: Back - Upper
Movement: Isolation
Tags: Pull
Type: Light Activity
Equipment: Resistance Band
Sports: Running Swimming
Target muscles
The lats drive shoulder extension. The lower trapezius and rhomboids contribute. The triceps stabilize the straight arm.
How to perform
Setup
Anchor the band overhead. Stand facing the anchor. Arms raised in front.
Execution
Keeping the arms straight, pull the band down toward the thighs by engaging the lats. Slowly return.
Common mistakes
- Bending the elbows.
- Pulling with the triceps.
- Going too heavy.
- Cutting the bottom range.
- Body english.
Progressions and regressions
Regress to lighter band. To progress, increase tension.
Programming notes
Lat isolator. 3 sets of 12-15 reps, twice a week.
