Band Kneeling One Arm Pulldown
Description
The band kneeling one arm pulldown is performed kneeling under an anchored band, pulling one handle at a time down toward the hip. The single-arm setup allows full focus on each lat. The kneeling position eliminates leg drive and forces strict pulling form.
Muscle Group
Equipment Required
Band Kneeling One Arm Pulldown Instructions
- Anchor a resistance band overhead.
- Kneel directly under the anchor.
- Grab one handle of the band overhead with one hand.
- Sit your hips back to add tension to the band.
- Brace your core and keep your chest up.
- Pull the handle down toward your hip by driving the elbow down.
- Squeeze the lat hard at the bottom.
- Return slowly to the start. Complete reps on one side before switching.
Band Kneeling One Arm Pulldown Form & Visual
Band Kneeling One Arm Pulldown Benefits
- Strict unilateral lat work
- Easy to set up at home
- Eliminates body swing
- Helps fix back imbalances
- Builds back width
- Joint-friendly variation
Band Kneeling One Arm Pulldown Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
Band Kneeling One Arm Pulldown Variations & Alternatives
- One Arm Pulldown
- Single Arm Row
- Lat Pulldown
- Pullover
