How to do the Band Straight-Arm Pulldown
Primary: Lats · also works Core, Triceps, Rear Delts. Also called: band lat pullover, straight arm band pulldown.
Step by step
- 1
Anchor the band high (top of a door or a pull-up bar) and step back until it is taut with your arms extended in front of you at shoulder height.
- 2
Hinge slightly at the hips, brace your abs and pull the band down to your thighs with straight arms in a wide arc.
- 3
Squeeze your lats at the bottom for a second.
- 4
Let the arms rise slowly back to the start, feeling the stretch under the armpits.
- 5
Keep the elbows almost straight throughout.
Coaching cues
- Pull with the armpits, not the hands
- Ribs down, abs tight
- Slow stretch at the top of each rep
Common mistakes
- Bending the elbows and turning it into a pushdown
- Rounding the shoulders forward
- Standing too close so the band goes slack
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Band Straight-Arm Pulldown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Straight-Arm Pulldown work?
Primary: Lats. Secondary: Lats, Core, Triceps, Rear Delts
How many sets and reps of Band Straight-Arm Pulldown should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Straight-Arm Pulldown?
Same movement pattern, different equipment: Straight-Arm Pulldown, Band Lat Pulldown, Dumbbell Pullover, Cable Pullover, Assisted Pull-Up, Lat Pulldown.
Is the Band Straight-Arm Pulldown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.