Exercise Information

Exercise Name:Pulldown
Resistance Band Type:A resistance band with handles
Equipment Required:A secure high anchor point
Body Parts Exercised:Back and arms

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be in a high position to allow a ‘pull-down’ action.
  2. Start in a kneeling or seated (chair or floor) position facing the anchor point. Engage your core in order to maintain an upright posture.
  3. Grasp both ends of the resistance band in one hand with your arm extended toward the anchor point with your palm facing inwards. There should be some tension in the resistance band at this starting point.
Exercise End Position
  1. Arm bent with your hand close to the side of your chest and elbow tucked in close to the side of your body.
Exercise Start Position
Exercise End Position
  1. Pull the handles of the resistance band as far down as possible. Your elbow should move to the side of your body & remain close to your body.
  2. Your forearm should remain close to vertical throughout the movement.
  3. Then extend your arm back to the start position and repeat
  4. Once you have completed your set on one side, repeat on the other side
Modification Options
  1. Move further from the anchor point to increase the difficulty of the exercise.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  3. This exercise may also be performed with both arms
Technique Tips
  • Breathe out as you pull the band down and breathe in as you straighten your arms.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Pulldown Demonstration Video