How to do the Single Arm Resistance Band Straight Arm Pulldown
- Stand facing the anchor, holding the band handle overhead in one hand.
- Step back until the band is taut, free hand on your hip.
- Sweep the handle down to your thigh, keeping your arm straight.
- Return the handle to the starting position above your head slowly.
- Do all reps on one arm before switching to the other side.
Full technique — 7 steps
- Anchor a band with a handle high on a rack and stand facing it.
- Grip the handle with one hand and step back until the band is taut with your arm raised overhead.
- Place your free hand on your hip and set a slight knee bend.
- Keep your elbow nearly straight and set your shoulder down away from your ear.
- Sweep the handle down in an arc until your hand reaches the side of your thigh.
- Return along the same arc until your arm is overhead again without letting the band pull it up.
- Complete all reps on one side before switching arms and matching the same reps.
Common mistakes
- Turning it into a triceps pressdown
- Stopping short of full overhead reach
- Twisting the torso to finish reps
- Using torso swing for momentum
- Letting the band pull the arm up fast
Form cues
- Reach fully overhead
- Keep elbow bend fixed
- Shoulder away from ear
- Pull hand to thigh
- Keep torso quiet
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Shoulder Adduction
- This exercise Single Arm Resistance Band Straight Arm Pulldown
- Harder Lying Cable Pullover
Too hard for now? Start with the Resistance Band Shoulder Adduction.
Quick answers
What muscles does the Single Arm Resistance Band Straight Arm Pulldown work?
Primary: Lats 9/10, Teres major 7/10. Also works: Rear delts 5/10, Triceps 4/10, Lower chest 3/10, Rhomboids 4/10.
When should I do the Single Arm Resistance Band Straight Arm Pulldown in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.
How many sets and reps of the Single Arm Resistance Band Straight Arm Pulldown?
Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Single Arm Resistance Band Straight Arm Pulldown?
Machine: Ski Erg Straight Arm Pulldown. No equipment: Bodyweight Straight Arm Kickback. Dumbbells: Dumbbell Straight Arm Kickback. Kettlebell: Kettlebell Straight Arm Kickback.
What is an easier version of the Single Arm Resistance Band Straight Arm Pulldown?
Resistance Band Shoulder Adduction (Beginner).
What is a harder version of the Single Arm Resistance Band Straight Arm Pulldown?
Lying Cable Pullover (Intermediate).
