Kneeling One-Arm Band Pulldown

Setup

1. 01Anchor a band to a high point and kneel beneath and slightly behind it.
2. 02Grip the band with one hand, arm extended overhead with tension.
3. 03Square the hips and shoulders to the anchor.
4. 04Brace the core to resist side bend and rotation.

Execution

1. 01Pull the hand down toward the side of the chest, elbow tracking to the hip.
2. 02Keep the torso tall and square as the band resists.
3. 03Pause with the elbow at the ribs and the lat contracted.
4. 04Return overhead slowly to a full stretch, then finish the side before switching.

Checkpoints

• -Hips and shoulders stay level and square throughout.
• -Full overhead stretch at the top of each rep.
• -Elbow pulls down and back, not across the body.
• -Weaker side trains first and sets the rep count.

Common mistakes

• -Side-bending toward the working arm to shorten the pull.
• -Rotating the torso for extra range.
• -Losing band tension at the top.
• -Rushing the eccentric and letting the band snap back.