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
Talk to your doctor before starting any new exercises.
Resistance band
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.
Warnings
Things You'll Need
Warnings
- Talk to your doctor before starting any new exercises.
Writer Bio
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.