Back Exercise · Band
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Band Kneeling One Arm Pulldown is a compound back movement designed to train the Lats with direct engagement of the Rhomboids.
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Secure the band to a sturdy anchor point overhead.
- Kneel down and grip the band with one hand, palm facing down.
- Reach your arm fully overhead, elbow slightly bent.
- Brace your lat and pull the band down toward your side, drawing your elbow toward your ribcage.
- Pause briefly at the bottom, then slowly ease off and return to the starting position.
- Continue for your desired number of repetitions, then switch to the other side.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Backward Lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.
- Initiating with Arms Instead of Scapulae: Yanking with the biceps before depressing and setting the shoulder blades reduces latissimus fiber recruitment.
- Pulling Behind the Neck: Forcing the bar behind the neck places the glenohumeral joint into extreme external rotation and horizontal abduction under load.
Proper Breathing Patterns & Core Engagement
Inhale deeply at full arm extension. Pull chest up toward handles/bar while exhaling on the downward pull.
Add the Band Kneeling One Arm Pulldown to Your Custom Workout Routine
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Injury Modification & Joint Safety
Avoid behind-the-neck pulldowns if you experience shoulder instability or cervical strain; always pull to the upper chest. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.
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
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Underhand Pulldown
Equipment Alternatives
Don't have band? These target the same lats with different equipment.
Back Pec Stretch
Barbell Bent Arm Pullover
Cable Bar Lateral Pulldown
Exercise Ball Alternating Arm Ups
FAQ
- What muscles does the Band Kneeling One Arm Pulldown work?
- The Band Kneeling One Arm Pulldown primarily targets the lats as the primary agonist. Synergist assistance is provided by the biceps along with the rhomboids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Band Kneeling One Arm Pulldown?
- The Band Kneeling One Arm Pulldown is performed using a band. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Band Kneeling One Arm Pulldown?
- The most frequent error is excessive backward lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Band Kneeling One Arm Pulldown?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Band Kneeling One Arm Pulldown?
- If you don't have access to a band, the Back Pec Stretch targets the same lats using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.