How to do the Straight-Arm Band Pulldown
- Use a secure high anchor and start with your arms angled upward.
- Keep a slight bend in your elbows as you sweep your hands toward your thighs.
- Return slowly while keeping your ribs down.
Common mistakes
- Bending the elbows more as you pull.
- Arching your back as the hands rise.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Resistance Band Lat Pulldown · Resistance bands
- Prone Lat Pulldown · Bodyweight
- Single-Arm Cable Lat Pulldown · Machine
Frequently asked questions
What muscles does the Straight-Arm Band Pulldown work?
Primary muscle group: Back. Secondary muscles: triceps, core.
How many reps should I do for the Straight-Arm Band Pulldown?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Straight-Arm Band Pulldown?
Compare the setup and equipment for these alternatives: Resistance Band Lat Pulldown, Prone Lat Pulldown, Single-Arm Cable Lat Pulldown.