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Lats · Intermediate

Band Kneeling One Arm Pulldown

Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely overhead and take a tall-kneeling position facing the anchor.
  2. 02Hold the band with one hand, reach the arm overhead, squeeze the glutes, and brace the trunk with the ribs down.
  3. 03Pull the elbow down beside the ribs toward the hip without leaning back or rotating the pelvis.
  4. 04Pause briefly with the shoulder away from the ear and the torso upright.
  5. 05Return the arm overhead slowly, complete the repetitions, and switch arms.

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Variations

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

Related variationBand Half Kneeling Single Arm PulldownRelated variationBand Seated Supinated Lat PulldownRelated variationBand Half Kneeling Single Arm 45 Degree Pull DownRelated variationBand Alternate Lat Pulldown with Twist

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Alternatives

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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

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