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Technique

  1. Anchor a resistance band overhead and kneel or stand beneath it.
  2. Grasp the band with one hand, extending the arm fully overhead.
  3. Pull the band down toward your shoulder while keeping your torso stationary.

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Form tips

  • Focus on pulling from the elbow.
  • Maintain Shoulder depression throughout the pull.
  • Do not allow the band to lose tension when the arm is fully extended.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Chest
  • Back
  • Biceps
  • Serratus anterior
  • Neck
  • Forearms

Secondary

  • Shoulders
  • Triceps
  • Rotator cuff
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Upper trapezius
  • Levator scapulae
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Long resistance band
Long resistance band

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Appears in

Joint movements
Elbowflexion
Shoulderadductiondepressionelevation
trains stretches
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Banded shoulder adduction

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Banded behind-the-neck pulldown

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Mini band pulldown

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Sitting band row

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Band one-arm biceps curl

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.