Pull Down Exercises Without a Machine

You can tone your arms at home without going to the gym.

You can tone your arms at home without going to the gym.

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

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.

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.

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

Tricep Pull Down

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.

Straighten your arms, pulling the resistance band downward.

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

Lat Pull Down

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

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

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

Items you will need

  • Resistance band


  • Talk to your doctor before starting any new exercises.

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

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