The straight-arm band pulldown is a standing shoulder exercise with a resistance band. You face the anchor with your arm straight out in front at shoulder height, then pull the band down in an arc until your hand is just behind your hip, without bending the elbow. It works the large muscle down the side of your back (latissimus dorsi) and the back of the shoulder, and appears in many shoulder strengthening programs.

How to do the straight-arm band pulldown

Fix one end of a resistance band to a sturdy anchor, such as a closed door, at about shoulder height or a little above. Hold the other end in one hand.
Stand tall facing the anchor. Step back until the band is slightly tight with your arm straight out in front of you at shoulder height.
Keeping the elbow straight, pull the band down in an arc past your side until your hand is just behind your hip. Go only as far back as feels comfortable.
Hold for 2 to 3 seconds. Your trunk stays upright and the shoulder stays down and back, away from your ear.
Let the arm rise slowly back to shoulder height, controlling the band on the way up. Finish the set, then change arms if your program includes both.

What you should feel

Work down the side of your back below the armpit and at the back of the shoulder. The back of the upper arm works to keep the elbow straight.

Common mistakes

Bending the elbow to help the pull.
Leaning forward or rocking the trunk to get the arm down.
Letting the band pull the arm back up quickly.
Shrugging or rolling the shoulder forward as the arm goes behind you.

How often

Many programs start with 2 to 3 sets of 10 to 15, with a 2 to 3 second hold at the end of each pull, a few days a week. Your physio will adjust this, including how strong a band to use.

Stop and check with your physio if

A sharp pain or catching feeling in the shoulder as you pull.
Your shoulder gives way or feels like it is coming out.
Pain or tingling spreads down your arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

The arm only needs to go a little way behind you, as in the video. If you anchor the band in a door, shut it firmly and stand on the side where the door opens away from you, so your pull presses it closed. Check the band for small splits before each session, because a band that breaks can snap back at you.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. Band work like this usually comes later, so wait for their go-ahead. The resistance band row and the band pull-apart work nearby muscles with the same kind of band.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Straight-arm band pulldown