Resistance-Band Standing Straight-Arm Pulldown
Strengthen your back & improve posture with Resistance-Band Standing Straight-Arm Pulldowns! Simple, effective, and can be done anywhere.
The Resistance-Band Standing Straight-Arm Pulldown mainly works the back and traps, with help from the shoulders. You'll need: cable handle attachment or resistance bands.
Required Equipment
Resistance-Band Standing Straight-Arm Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Resistance-Band Standing Straight-Arm Pulldown Variations and Alternatives
How to do the Resistance-Band Standing Straight-Arm Pulldown
Resistance Band Standing Straight Arms Pulldown
Anchor point (like a door anchor or sturdy pole)
Positioning:
Attach the Resistance Band: Secure the resistance band to a sturdy anchor point at about shoulder height.
Stand Firm: Stand facing the anchor point, feet shoulder-width apart.
Grab the Band: With both hands, grab the resistance band with a neutral grip (palms facing down). Your arms should be extended straight in front of you at shoulder height.
Movement:
Engage Your Core: Tighten your abdominal muscles to maintain stability.
Pull Down: Slowly pull the band down towards your thighs while keeping your arms straight. Your shoulder blades should retract as you pull down.
Controlled Return: Ease the band back to the starting position, keeping tension in the band.
Repeat: Perform 10-15 repetitions, focusing on a smooth and controlled movement.
Tips:
Keep your shoulders relaxed and avoid hunching.
Ensure your arms stay straight throughout the movement.
Adjust the resistance band tension by stepping closer to or further from the anchor point.
Resistance-Band Standing Straight-Arm Pulldown FAQs
What muscles does the Resistance-Band Standing Straight-Arm Pulldown work?
The Resistance-Band Standing Straight-Arm Pulldown mainly works the back and traps, with help from the shoulders. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Resistance-Band Standing Straight-Arm Pulldown?
Cable handle attachment or resistance bands.
What workout day should the Resistance-Band Standing Straight-Arm Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Resistance-Band Standing Straight-Arm Pulldown variations and alternatives?
Similar exercises include the Band Bent-Over Lat Pulldown, Loop-Band Lat Pulldown, Band Kneeling Lat Pulldown and Band Single-Arm Pulldown.
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