Straight-Arm Pulldown (Band)
The Straight-Arm Pulldown (Band) is an isolation exercise that targets the latissimus dorsi muscles using variable resistance to improve back width and shoulder stability. By keeping the elbows fixed, this movement removes bicep involvement to focus entirely on shoulder extension.
Since resistance bands provide variable tension that peaks at the bottom of the movement, judging intensity can be tricky. AI coaching analyzes your RPE and rep performance data to ensure you are creating sufficient stimulus for the lats without compromising form. By correlating this performance with your daily recovery metrics and shoulder health history, the app can intelligently adjust volume to prevent overuse of the rotator cuff while maximizing hypertrophy.
Form Cues
- Hinge slightly at your hips while keeping your core braced
- Keep a slight, fixed bend in your elbows throughout the arc
- Drive your hands down toward your thighs by engaging your lats
- Squeeze your armpits shut at the bottom of the movement
- Control the band slowly as you return to the top
- Don't turn this into a tricep press by bending and extending the elbows
- Don't shrug your shoulders up toward your ears as you pull
- Don't let the band snap your arms back up uncontrolled
- Don't swing your torso to generate momentum
- Don't round your back or lose spinal alignment
Common Mistakes
- Turning the movement into a tricep extension
- Using excessive momentum to move the band
- Shrugging shoulders (upper trap dominance)
- Hyperextending the lower back at the bottom
- Incomplete range of motion
Muscles Worked
This exercise primarily isolates the latissimus dorsi (lats) by removing the biceps from the equation, which often take over during rowing movements. It effectively engages the teres major and the long head of the triceps for shoulder extension, while the core and spinal erectors work isometrically to maintain a stable torso position.
Primary
Secondary
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