Straight-Arm Band Pulldown

Straight-Arm Band Pulldown trains 4 of the 18 muscle groups Full Coverage tracks: Lats 65%, Triceps 25%, Abs 20%, Rear delts 15%.

Reference only Level: Beginner Resistance bands

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

Anchor a band overhead and step back until your arms are straight and the band is tight.
Hinge forward slightly at the hips, elbows locked straight.
Sweep your arms down in an arc to your thighs.
Squeeze your lats, then let your arms rise back overhead under control.
Straight arms throughout - this is a lat movement, not a triceps one.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Lats 65%
Triceps 25%
Abs 20%
Rear delts 15%

How it compares

Compared with the Lat Pulldown, it loads Biceps 55 points lower, Forearms 40 points lower, Lats 35 points lower. It needs Resistance bands where the other uses Cable machine. Compared with the Barbell Pullover, it loads Chest 45 points lower, Rear delts 15 points higher, Triceps 15 points lower. It needs Resistance bands where the other uses Barbell + Bench.