Band Straight Arm Pulldown

What you'll gain

• Isolates the lats through shoulder extension with almost no biceps help.

• Band tension is portable, so the drill works without a cable stack.

• Builds the lat connection that carries over to pulldowns and pull-ups.

Step-by-Step Instructions

1. 1

   Anchor two band strands (or a loop band) high and stand facing the anchor with the feet about hip-width apart.

2. 2

   Hold one strand in each hand with the arms reaching forward and up, elbows nearly straight.

3. 3

   Hinge the hips slightly, pack the shoulders down, and brace the trunk.

4. 4

   Pull both hands down in an arc toward the hips by driving the upper arms back, without bending the elbows.

5. 5

   Pause when the hands reach the sides of the thighs and the lats are short.

6. 6

   Return the hands forward and up along the same path, keeping both bands attached to the fists.

Common Mistakes

• Bending the elbows so the drill becomes a row or a triceps pressdown.

• Shrugging the shoulders toward the ears at the top and losing lat tension.

• Swinging the torso instead of keeping a quiet, hinged trunk.

• Letting the bands go slack or disappear near the hands at the bottom.

About This Exercise

The band straight-arm pulldown is the elastic version of the cable straight-arm pulldown. Two band strands run from a high anchor to the fists. The arms stay nearly straight while the lats pull the hands from a forward-high start down beside the hips, then return with control. Because the elbows do not bend, the biceps stay out of the lift and the long head of the triceps helps the rear delts finish shoulder extension. The approved frame shows that high-arm start, lats red, triceps and rear delts pink. For a catalog this is the band lat-isolation clip when a cable stack is not available. It belongs in back-day accessory blocks, mind-muscle lat work, and home programs that already have a high band anchor.

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