Exercise guide
Resistance Band Standing Straight Arms Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This isolation movement targets the latissimus dorsi and posterior deltoids by using constant band tension to improve shoulder stability and back width without bicep interference.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure the resistance band to a high anchor point on a wall or door frame.
- Stand facing the anchor point and grasp the band with an overhand grip, hands shoulder-width apart.
- Step back until there is slight tension in the band with your arms fully extended at eye level.
- Position your feet hip-width apart with a slight bend in your knees and a soft hinge at the hips.
How to do it
- Exhale as you pull the band down toward your thighs in a wide arc, keeping your arms straight throughout the movement.
- Squeeze your shoulder blades together and down as your hands reach your outer thighs.
- Inhale and slowly return the band to the starting position, maintaining tension and control.
- Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second squeeze, 2 seconds up.
Form checklist
- Keep your core engaged to prevent your lower back from arching during the pull.
- Ensure your elbows remain locked or slightly soft; do not allow them to bend into a row.
- Keep your chest up and shoulders depressed away from your ears.
- Avoid using momentum or rocking your torso to move the band.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing a bar down through heavy water using only your armpits.
- Pause for one second at the bottom of the movement to maximize the peak contraction in the lats and triceps long head.
Make it harder
- Step further away from the anchor point to increase the baseline resistance of the band.
- Hold the band at the bottom of the movement for 3-5 seconds on every rep to increase time under tension.
Frequently asked
- What muscles does the resistance band standing straight arms pulldown work?
- The resistance band standing straight arms pulldown primarily targets the lats, and also works the abs, biceps, deltoids, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band standing straight arms pulldown?
- The resistance band standing straight arms pulldown uses resistance band.
- Is the resistance band standing straight arms pulldown good for beginners?
- Yes. The resistance band standing straight arms pulldown is a beginner-friendly movement and a strong foundation to build on.