Kysero
Try for free

Lats · Intermediate

Band Half Kneeling Single Arm Pulldown

Vertical pulling drill building back and arm strength through full control.

View instructionsAll exercises
Back to all exercises
Band Half Kneeling Single Arm Pulldown demonstration

Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely overhead and face it in a stable half-kneeling stance.
  2. 02Grasp the band with one hand, allow that arm to reach overhead, and brace your trunk with your pelvis level.
  3. 03Pull your elbow down beside your ribs while keeping your chest upright and your lower back neutral.
  4. 04Pause briefly at the bottom without shrugging, twisting, or leaning backward to create extra range.
  5. 05Return your arm overhead slowly, complete the prescribed repetitions, and then switch arms and kneeling stance.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Half Kneeling Single Arm 45 Degree Pull DownRelated variationBand Kneeling One Arm PulldownRelated variationBand Seated Supinated Lat Pulldown

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSingle-Arm Lat PulldownComparable substituteCable Seated Supinated Lat PulldownComparable substituteBand Tall Kneeling Lat PulldownComparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell Pullover

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder