Back Exercise · Band
Band Kneeling One Arm Pulldown
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.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
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.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.
Common Mistakes to Avoid
- Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
- Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
- Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.
How to Breathe During This Exercise
Inhale and exhale consistently as you perform the pull.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Band Kneeling One Arm Pulldown mainly targets your Lats, with your Biceps helping support the movement, along with your 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.
Bench Pull-Ups
Cable Bar Lateral Pulldown
Lever Assisted Chin-Up
Weighted Close Grip Chin-Up On Dip Cage
FAQ
- What muscles does the Band Kneeling One Arm Pulldown work?
- The Band Kneeling One Arm Pulldown mainly works your lats. It also helps strengthen your biceps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Band Kneeling One Arm Pulldown?
- You do the Band Kneeling One Arm Pulldown with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Band Kneeling One Arm Pulldown?
- One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Band Kneeling One Arm Pulldown?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Band Kneeling One Arm Pulldown?
- The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.