Exercise 0983 · REF pmnrOp0

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Band Kneeling One Arm Pulldown

Category

Back

Equipment

Band

Target

Lats

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The band kneeling one-arm pulldown isolates one lat at a time from a kneeling position, which removes leg drive and forces the pull to come entirely from the back and arm. It's useful for spotting strength imbalances between sides that a two-arm pulldown can hide. Keep the torso still and pull through the elbow rather than yanking with the hand.

How to Do the Band Kneeling One Arm Pulldown

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

Muscles Worked

The Band Kneeling One Arm Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Underhand Pulldown Band · Lats

Equipment Alternatives

Don't have band? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Band Kneeling One Arm Pulldown work?

The Band Kneeling One Arm Pulldown primarily targets the lats, with the biceps and rhomboids assisting.

What equipment do I need for the Band Kneeling One Arm Pulldown?

The Band Kneeling One Arm Pulldown is done with a band.

What's a good alternative to the Band Kneeling One Arm Pulldown?

If you don't have access to a band, the Archer Pull Up targets the same lats using body weight instead.