Resistance Band Cross Body Single Straight Arm Supinated Pulldown
Resistance Band Cross Body Single Straight Arm Supinated Pulldown Exercise Description
The Resistance Band Cross Body Single Straight Arm Supinated Pulldown is a vertical-to-diagonal pulling pattern that targets the latissimus dorsi with the elbow extended. You’ll pull from a high anchor down and across to the opposite front hip, emphasizing shoulder extension and adduction with scapular depression. Primary musculature includes the latissimus dorsi, with assistance from teres major, the long head of the triceps, and posterior deltoid; the lower trapezius and rhomboids help guide the shoulder blade. Keeping the arm straight reduces elbow involvement so the shoulder does the work, while your trunk and hips stabilize against rotation and extension. The supinated (palm-up) grip sets the forearm position and can help many lifters maintain a neutral wrist and smooth shoulder path. Move through a comfortable, pain-free range with steady control to reinforce precise scapular mechanics and lat engagement.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Deltoid - Posterior, Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Rhomboid Major, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Cross Body Single Straight Arm Supinated Pulldown Exercise
‘- Anchor a resistance band securely above head height.
– Stand facing the anchor with it slightly off to one side. Hold the band in the hand on the anchor side, palm up (supinated).
– Step back to create light tension. Feet hip-width, soft knees. Torso tall, ribs down, neutral spine.
– Start with your working arm straight (soft elbow), slightly in front of your ear. Shoulder relaxed away from the ear.
– Brace lightly. Square your chest and hips forward.
– Initiate by depressing the shoulder blade (down and slightly back), then sweep the straight arm down and across toward the opposite front hip.
– Keep the elbow extended, wrist neutral, and shoulders level—no shrugging or torso rotation.
– Stop when your hand reaches the front of the opposite hip without losing spinal neutrality.
– Control the return along the same diagonal path, allowing the shoulder blade to upwardly rotate as the arm rises.
– Maintain smooth tension throughout; avoid snapping the band, arching the low back, bending the elbow, or twisting the torso.
Resistance Band Cross Body Single Straight Arm Supinated Pulldown Tips
‘- Anchor the band securely above head height and step back to create light tension before starting.
– Stand with feet hip-width, knees soft, torso tall, ribs down, and spine neutral, facing the anchor with chest and hips squared forward.
– Use a palm-up (supinated) grip and keep a neutral wrist throughout the movement.
– Start with your working arm straight (soft elbow), slightly in front of your ear, with the shoulder relaxed away from the ear.
– Brace lightly through your trunk and keep hips stable to resist rotation and extension as you pull.
– Initiate the motion by depressing the shoulder blade down and slightly back before moving the arm.
– Sweep the straight arm down and across toward the opposite front hip, emphasizing shoulder extension and adduction while keeping shoulders level and avoiding torso rotation.
– Stop the pull when your hand reaches the front of the opposite hip without losing spinal neutrality or comfort.
– Control the return along the same diagonal path, allowing the shoulder blade to upwardly rotate as the arm rises.
– Maintain smooth, steady tension on the band and avoid snapping it, shrugging, bending the elbow, arching the low back, or twisting the torso.
Resistance Band Cross Body Single Straight Arm Supinated Pulldown Beginner Introduction
The Resistance Band Cross Body Single Straight Arm Supinated Pulldown is a standing band exercise built around a high-to-low, diagonal pull. With the band fixed overhead on one side and the lifter facing the anchor, the working arm moves in a straight line from above the shoulder toward the opposite hip, using a palm-up hand position. Because the elbow stays nearly straight, the movement centers on the shoulder joint rather than the arm bending, turning it into a controlled sweep across the body instead of a curl.
This pattern places the spotlight on the lats, with help from the triceps and rear shoulder as the arm travels downward. Muscles through the upper back and lower traps guide how the shoulder blade glides, while the midsection and hips resist twisting or leaning as the band pulls across. The palm-up grip often places the forearm and wrist in a comfortable alignment, promoting a smooth, tension-filled path that highlights back engagement and deliberate, steady motion.