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All exercises

Band kneeling one arm pulldown

Beginner

Band kneeling one arm pulldown is a compound resistance band exercise for the lats, also working the biceps and upper back.

Trained one side at a time.

What it works

Primary muscle

Lats

Also works

BicepsUpper back

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a sturdy anchor point above your head.
  2. 2Kneel down and hold the band with one hand, palm facing down.
  3. 3Extend your arm fully overhead, keeping your elbow slightly bent.
  4. 4Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
  5. 5Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Alternate lateral pulldownCable
  • Band fixed back underhand pulldownResistance band
  • Band underhand pulldownResistance band
  • Band close-grip pulldownResistance band
  • Cable rear pulldownCable
  • Lever front pulldownMachine

Harder variations

  • Cable wide grip rear pulldown behind neckCable
  • Lever one arm lateral wide pulldownMachine
  • Cable cross-over lateral pulldownCable
  • Cable one arm pulldownCable
Logged today · 2 min restBand kneeling one arm pulldown

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