Band Kneeling One Arm Pulldown

Target muscle

Lats

Also works

Biceps, rhomboids

Equipment

Band

Body part

Back

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.

Sets and reps

Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.

Muscles worked

The main muscle is the lats. The biceps and rhomboids work as secondary muscles. See all lat exercises or every resistance band exercise.