Band kneeling one arm pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Deltoid Posterior, Levator Scapulae, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Band
- Body part
- Back
- Type
- Strength
The band kneeling one arm pulldown is a unilateral back exercise that primarily targets the latissimus dorsi, with help from the teres major, posterior deltoid, lower and middle trapezius, and the obliques as you resist rotation. Anchored overhead and worked one side at a time, it builds lat strength and a strong mind-muscle connection while ironing out left-to-right imbalances.
How to do the Band kneeling one arm pulldown
- 1Anchor a resistance band securely to a fixed point above head height, such as a pull-up bar or door anchor.
- 2Kneel facing the anchor and grip the band with one hand, arm extended overhead so there is tension on the band.
- 3Brace your core, set your shoulder blade down and back, and keep your torso upright without leaning.
- 4Pull your elbow down and toward your hip, driving with your back rather than your hand, until your hand reaches the side of your chest.
- 5Squeeze your lat at the bottom and keep your wrist neutral, letting your shoulder blade rotate down.
- 6Control the return as your arm extends back overhead, resisting the band the whole way and keeping tension on the lat.
- 7Complete your reps on one side, then switch the band to the other hand and repeat.
Form tips
- Initiate each rep by depressing your shoulder blade first, then pull the elbow down so the lat does the work instead of the biceps.
- Keep your hips and torso square to the anchor; let your obliques resist any rotation rather than twisting toward the working arm.
- Move from a long stretch overhead to a full squeeze at the bottom to train the lat through its complete range.
- Step closer to or farther from the anchor, or choose a thicker band, to dial the resistance to a weight you can control.
Common mistakes
- Yanking with the arm and bending the elbow early, which turns it into a biceps curl and takes tension off the lat.
- Leaning or twisting the torso toward the working side to cheat the band down, which loses obliques bracing and shortens the range.
- Shrugging the shoulder up toward the ear instead of pulling it down, which loads the upper traps and strains the neck.
- Letting the band snap your arm back at the top instead of controlling the return, wasting the stretch and the eccentric.
Frequently asked questions
What muscles does the band kneeling one arm pulldown work?
It primarily works the latissimus dorsi, with the teres major, posterior deltoid, and lower and middle trapezius assisting the pull. The obliques and chest fibers stabilize the torso so you don't rotate toward the working arm.
Is the band kneeling one arm pulldown good for beginners?
Yes. The band lets you start light and the one-arm setup makes it easy to feel your lat working, so it's a good way to learn the pulldown pattern and fix side-to-side imbalances before loading a cable machine.
How do I make it harder or easier?
Move farther from the anchor or use a thicker, stronger band for more resistance; move closer or use a lighter band to make it easier. Keep the resistance at a level where your back, not your arm, drives the rep.
What's a good alternative to this exercise?
A single-arm cable lat pulldown or a kneeling cable pulldown trains the same pattern with steadier tension. A standard band lat pulldown with both arms is the closest two-sided variation.
