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Resistance Band Cross Body Single Straight Arm Supinated Pulldown

Step by step instructions, muscle activation and variants for the Resistance Band Cross Body Single Straight Arm Supinated Pulldown.

EasyMiddle back

About this exercise

The Resistance Band Cross Body Single Straight Arm Supinated Pulldown is a unilateral lat isolation exercise. With the band anchored above and to the opposite side, you pull it down and across your body with a straight arm and supinated (underhand) grip, maximising lat activation through a long range of motion. The cross-body angle creates a unique stretch and contraction pattern for the lats and teres major.

How to Perform

  • Anchor the resistance band to a fixed point high and to the opposite side of the working arm
  • Stand upright and grip the band with a supinated (palm-up) grip, arm extended diagonally across your body toward the anchor
  • Keep your arm straight throughout the movement
  • Pull the band down and across your body in an arc until your hand reaches your hip on the working side
  • Squeeze the lat at the bottom of the movement
  • Slowly return to the starting position with control
  • Complete all reps on one side before switching

Muscle Activation

Primary
Middle back
Secondary
BicepsCore

About the Resistance Band Cross Body Single Straight Arm Supinated Pulldown

The Resistance Band Cross Body Single Straight Arm Supinated Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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