Pull Down Exercises Without a Machine

You can tone your arms at home without going to the gym.
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Gym memberships can be expensive, and sometimes the gym just doesn’t fit into a busy schedule. However, you can improvise in your own house to perform many of the exercises done on machines in the gym. The pull down is often done on a cable tower machine to work the lats, triceps and biceps. However, using a resistance band at home is effective, too. Try it at your home to save the time and expense of going to the gym.

Straight Arm Pull Down

    Step 1

    Fasten a resistance band to a chin-up bar or other sturdy object above you. Hold a handle of the resistance band in each hand. Stand with your feet shoulder-width apart.

    Step 2

    Straighten your arms and hold them out in front of you, parallel with the floor. Bring your arms down to your sides, keeping your arms straight.

    Step 3

    Lift your arms back up so that they are parallel with the floor. Repeat 10 times to work your lats.

Tricep Pull Down

    Step 1

    Keep the resistance band attached to a chin-up bar with your hands in the handles. Bend your arms 90 degrees so that your forearms are parallel with the floor.

    Step 2

    Straighten your arms, pulling the resistance band downward.

    Step 3

    Bend your arms 90 degrees. Repeat 10 times to work your triceps.

Lat Pull Down

    Step 1

    Stand with your feet shoulder-width apart. Lift your arms over your head. Hold a resistance band in your hands.

    Step 2

    Lower your right arm to the right as far as you can. Keep your left arm stationary.

    Step 3

    Lift your right arm back up over your head. Repeat with both arms 15 times to work your lats, biceps and rhomboids.


    • Talk to your doctor before starting any new exercises.

    Things You'll Need

    • Resistance band

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