Band straight-arm pull-down

The band straight-arm pull-down is a non-gym or at home variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.


  1. Strengthens the muscles of the lats, upper back, and core
  2. Easy to alter grip width to provide variety and better target the upper back muscles
  3. Effective alternative to pull-overs and cable pull-downs, especially for people with limited overhead shoulder mobility
  4. Band provides constant tension and dynamic resistance throughout movement
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Band straight-arm pull-down Images


Band straight-arm pull-down Instructions

Band straight-arm pull-down muscle diagram