Straight Arm Pulldown (Band)

Isolation exercise using a resistance band to target the lats with minimal arm involvement.

Instructions

1. Anchor a resistance band overhead at a fixed point.
2. Stand facing the anchor with feet shoulder-width apart, knees slightly bent.
3. Hold the band with both hands at shoulder-width, arms extended overhead with slight elbow bend.
4. Keep your elbows nearly straight throughout the movement—this isolates the lats.
5. Pull the band down toward your hips in an arcing motion, engaging your lat muscles.
6. Maintain the slight elbow bend while pulling down in a wide arc.
7. Return to the starting position with control, feeling the lat stretch at the top.

Tips

• Keep your elbows nearly straight to isolate the lat muscles effectively
• Initiate the movement with your elbows and shoulders, not your hands
• Pull in a wide arc rather than straight down to maximize lat engagement
• Avoid excessive leaning or body momentum—keep the movement controlled
• Feel the lat contraction at the bottom of each repetition