How to do a Loop Band Straight-Arm Pull Down
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Straight-Arm Pull Down
Instructions for Proper Form
This exercise targets the latissimus dorsi, engaging the core and arms in a standing position. Using a loop band to simulate the pull-down motion, it offers a portable alternative to machine workouts, enhancing back strength and muscle definition. The straight-arm variation focuses on lat engagement, promoting better posture and upper body strength.
- Anchor a loop band to something stable above head height.
- Grip the hanging end of the loop band with both hands.
- Keep space between your hands and turn your palms to face each other.
- Adjust the tension on the band by moving closer or farther from the anchor point.
- Stand with your feet shoulder-width apart and bend your knees.
- Hinge your hips back and extend your arms out—there should be tension in the band.
- Engage your core, keep your back straight, and push your chest forward.
- Pull your extended arms back to your body in an arc, keeping your arms straight through the movement.
- Hold this position for a moment before starting another rep.
Alternative Exercises to Loop Band Straight-Arm Pull Down
1. Straight-Arm Pulldown
81.4 mSCORESWAPPED 236 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.
- Beginner
- Back
- Lat Pulldown
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 131 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.
3. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 127 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.
4. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 100 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
- Back
- Loop Bands
5. Loop Band Overhead Pull Apart
20.3 mSCORESWAPPED 88 TIMESA dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
- Beginner
- Back
- Loop Bands
6. Loop Band Bent Over Row
32.3 mSCORESWAPPED 76 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
- Beginner
- Back
- Loop Bands
7. Loop Band Seated Row
28.7 mSCORESWAPPED 68 TIMESSimilar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.
- Beginner
- Back
- Loop Bands
8. Loop Band Seated Single Arm Row
21.9 mSCORESWAPPED 58 TIMESThis exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.
- Beginner
- Back
- Loop Bands
9. Dumbbell Row
99.9 mSCORESWAPPED 52 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.
10. Lat Pulldown
100 mSCORESWAPPED 44 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
- Back
- Lat Pulldown