Band Kneeling One Arm Pulldown

Muscles worked

Setup

1. Loop a resistance band securely around a high point on a power rack.
2. Assume a half-kneeling position with the knee on the working side down for maximum stability.
3. Grip the band with one hand using a neutral grip (palm facing in), reaching high enough to create tension in the starting position.
4. Position your body so your arm is fully extended and your torso is upright with a slight lean back.

How to do it

1. Exhale as you pull your elbow down toward your ribcage, keeping your chest lifted and shoulder blade retracted.
2. Drive the movement through the elbow rather than the hand, squeezing your lat at the bottom of the range.
3. Inhale as you slowly return the band to the starting position, allowing the lat to stretch fully while maintaining tension.
4. Perform the movement with a controlled tempo, focusing on a 2-second eccentric (upward) phase.

Form checklist

• Keep your torso stationary and avoid twisting your hips or shoulders toward the band.
• Ensure your shoulder stays depressed (down) and does not shrug toward your ear during the pull.
• Maintain a vertical forearm throughout the movement to keep the tension on the lats.
• Keep your core braced to prevent your lower back from arching excessively.

Pro tips

• Focus on pulling with the pinky side of your hand to better isolate the lat and reduce bicep dominance.
• Think about 'tucking your shoulder blade into your back pocket' to initiate the movement before the elbow bends.

Make it harder

• Add a 3-second isometric hold at the bottom of the rep to maximize peak contraction.
• Increase the resistance by choking up higher on the band or using a thicker resistance band.

Frequently asked

What muscles does the band kneeling one arm pulldown work?

The band kneeling one arm pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the band kneeling one arm pulldown?

The band kneeling one arm pulldown uses resistance band.

Is the band kneeling one arm pulldown good for beginners?

Yes. The band kneeling one arm pulldown is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius