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Band Kneeling One Arm Pulldown

A unilateral band pulldown from a kneeling position that trains each lat separately through a long range while the kneeling stance removes leg drive.

BackBandVertical pull
GoLightWeight mediaband-kneeling-one-arm-pulldown

Demonstration coming soon

Primary

Latissimus dorsi

Secondary

BicepsTeres majorCoreRear deltoids

Equipment

Band

Pattern

Vertical pull

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.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm.
  • -Start with the weaker side and match reps to control asymmetries.
  • -Move further from the anchor to progress before jumping band thickness.

Related exercises

Cable One Arm Pulldown

Cable / Back

Band Close-Grip Pulldown

Band / Back

Alternate Lateral Pulldown

Cable / Back

Cable High Row (Kneeling)

Cable / Back

Almost there

Coming soon to iOS & Android

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