How to do a Handle Band Straight-Arm Pulldown
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Handle Band Straight-Arm Pulldown
Instructions for Proper Form
The Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.
- Wrap a resistance band around a pull up bar or high fixed object and stand upright with your feet shoulder width apart directly underneath the anchor point.
- Grab ahold of the handles in an overhand grip and extend arms directly in front of your shoulders.
- Pull the handles down to the sides of your hips keeping your arms straight and elbows slightly bent.
- Return the handles to the starting position.
Sets & Reps Calculator
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Alternative Exercises to Handle Band Straight-Arm Pulldown
1. Straight-Arm Pulldown
81.4 mSCORESWAPPED 850 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
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2. Handle Band Rear Deltoid Fly
49.8 mSCORESWAPPED 461 TIMESThis exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.
- Beginner
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3. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 422 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
4. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 420 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
5. Handle Band Row
33.2 mSCORESWAPPED 395 TIMESTargeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.
- Beginner
- Back
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6. Handle Band Bent Over Row
79.1 mSCORESWAPPED 379 TIMESHandle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.
- Beginner
- Back
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7. Dumbbell Row
99.9 mSCORESWAPPED 221 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 219 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
- Beginner
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9. Lat Pulldown
100 mSCORESWAPPED 214 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
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10. Handle Band Lat Pulldown
56.6 mSCORESWAPPED 200 TIMESThis variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.
- Beginner
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