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Resistance Band Cross Body Single Straight Arm Pulldown

The resistance band cross body single straight arm pulldown is an isolation exercise designed to target the latissimus dorsi, rear deltoids, and core stabilizers. It fits best toward the end of a back or pull workout to enhance mind-muscle connection and address unilateral strength imbalances.

Muscles: Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the loop band to a sturdy high point and stand side-on to it, feet shoulder-width apart.
Grip the free end of the band with the hand farther from the anchor, arm extended up and across your body toward the anchor, palm facing up.
Brace your core and keep your knees slightly bent.
Inhale, then as you exhale, pull the band down and across your body toward your outer hip, keeping your arm straight.
Squeeze your lat for a second, then inhale and slowly return your arm along the same path.
Complete all repetitions, then switch sides.

Common mistakes

Bending the elbow during the pull turns the movement into a row or tricep extension, reducing tension on the lats.
Rotating the torso excessively relies on momentum rather than back engagement and twists the lower spine.
Allowing the band to snap back quickly removes eccentric tension and places unnecessary stress on the shoulder joint.

Tips

Keep a soft, locked bend in your elbow throughout the movement to protect the joint while isolating the back.
Initiate the movement by depressing your shoulder blade and pulling from the armpit rather than gripping too tightly with your hand.
Position yourself far enough from the anchor point so that the band remains taut even at full overhead extension.

Sets and reps

Perform 3–4 sets of 12–15 controlled repetitions per side with 45–60 seconds of rest between arms to maximize muscle hypertrophy and endurance.

Muscles worked

Resistance Band Cross Body Single Straight Arm Pulldown: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise replace a cable straight-arm pulldown?

Yes, it serves as an effective home or travel alternative because the diagonal cross-body path closely matches the lat fiber orientation. The resistance curve also provides strong contraction at the bottom of the rep.

What should I do if I feel pain in my shoulder during the pull?

Reduce the band tension or slightly shorten the range of motion to avoid impingement. If the pain persists, stop the exercise immediately and consult a healthcare professional.

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