Exercise guide
Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Intermediate
- Compound
- Rep-based
- Back
This unilateral isolation exercise targets the lats and posterior deltoids through a cross-body path, utilizing a supinated grip to maximize the stretch on the lats and engage the triceps long head.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to the top of a power rack or a high stable point.
- Stand perpendicular to the anchor point so the band is to your side.
- Reach across your body with the far arm and grasp the band with a supinated (palm-up) grip.
- Step away from the rack until there is light tension in the band with your arm fully extended diagonally across your chest.
How to do it
- Keeping your arm straight and your palm facing up, pull the band down and across your body toward your hip.
- Exhale as you pull, focusing on driving your shoulder blade down and back as the hand reaches the side of your thigh.
- Squeeze the lat and rear delt at the bottom of the movement, then inhale as you slowly return to the starting position.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).
Form checklist
- Keep the elbow locked in a nearly straight position to ensure the movement comes from the shoulder joint.
- Maintain a square torso; do not allow your chest to rotate toward the band as you pull.
- Ensure the palm remains facing forward/upward throughout the entire range of motion.
- Keep your shoulders depressed and away from your ears to avoid trap compensation.
Pro tips
- Think about 'tucking your shoulder blade into your back pocket' before you begin the arm pull to initiate with the lats.
- Focus on the mind-muscle connection at the bottom of the rep, feeling the contraction in the outer edge of the lat and the back of the shoulder.
Make it harder
- Step further away from the anchor point to increase the resistance at the peak of the contraction.
- Add a 3-second isometric hold at the hip on every repetition to increase time under tension.
Frequently asked
- What muscles does the resistance band cross body single straight arm supinated pulldown work?
- The resistance band cross body single straight arm supinated pulldown primarily targets the lats and triceps, and also works the biceps, rhomboids, and trapezius as secondary muscles.
- What equipment do you need for the resistance band cross body single straight arm supinated pulldown?
- The resistance band cross body single straight arm supinated pulldown uses resistance band.
- Is the resistance band cross body single straight arm supinated pulldown good for beginners?
- The resistance band cross body single straight arm supinated pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.