Band Kneeling One Arm Pulldown 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Band
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Kneeling One Arm Pulldown is an isolation exercise that primarily targets the lats while also engaging the traps as a secondary muscle. Performed with a resistance band anchored above, it involves kneeling with your body facing the anchor point, gripping the band with one hand, and pulling it down by bending the elbow and retracting the shoulder blade. The movement emphasizes controlled motion, keeping the arm close to the body and maintaining proper alignment of the shoulder, elbow, and wrist. Slowly returning to the starting position ensures continuous tension on the lats, promoting strength and muscle activation throughout the exercise.
How to Perform
Position yourself kneeling with the side of your body facing the band’s anchor point and grasp the band with the working hand, keeping the arm straight and the palm facing downward.
Pull the band downward by bending your elbow while drawing your shoulder blade down and back, keeping your arm close to your torso.
Pause briefly at the bottom of the movement, making sure your shoulder, elbow, and wrist remain aligned in a straight line.
Gradually let the band return to its starting position, fully extending your arm while maintaining control.
Repeat for the desired number of repetitions, then switch to the opposite arm.
Maintain a stable core and upright posture throughout to prevent torso leaning or twisting.
Focus on slow, controlled movements to maximize lat activation and minimize momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grasp the band with one hand, palm facing forward, and fully extend your arm above your head, ensuring a comfortable and secure hold.
Avoid gripping the band too tightly or twisting your wrist, as this can cause strain or discomfort.
Slowly draw the band down toward your shoulder, keeping your arm close to your torso.
Focus on controlled motion and deliberate muscle engagement rather than relying on momentum.
Maintain steady tension throughout the movement to maximize lat activation and minimize risk of injury.
How Not to Perform
Do not use a jerking or swinging motion to pull the band, as this reduces lat engagement and increases injury risk.
Avoid letting your elbow flare out; keep it close to your body to maintain proper form.
Do not arch or twist your torso; keep your core engaged and spine neutral.
Avoid gripping the band too tightly or incorrectly, which can strain the wrist or forearm.
Do not rush the movement; perform both pulling and returning phases slowly and under control.
Avoid locking your elbow at the bottom or top of the movement to prevent joint stress.
Do not let your shoulder shrug; keep it down and back to target the lats effectively.
Avoid incomplete range of motion; fully extend your arm at the start and pull fully down for optimal activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
