Band Kneeling One Arm Pulldown
A kneeling single-arm band pulldown that trains the lats by pulling the elbow down from an overhead position.
Secondary muscles
How to do it
- Anchor the band overhead and kneel facing the anchor point.
- Grab the band with one hand and extend that arm up and slightly forward.
- Brace your torso and keep your chest tall without leaning back.
- Pull your elbow down toward your side until your hand reaches about shoulder or rib level.
- Squeeze your lat at the bottom while keeping your shoulder down.
- Slowly straighten your arm back overhead under control.
- Complete all reps on one side, then switch arms.
Form cues
- Drive elbow to your side
- Keep ribs down
- Shoulder away from your ear
- Move slowly on the return
Common mistakes
- Leaning the torso back to finish the pull
- Shrugging the shoulder up toward the ear
- Bending and straightening the wrist during the pull
- Letting the band snap the arm back overhead
Breathing
Inhale as your arm returns overhead, and exhale as you pull the band down to your side.
