How to do the Band Kneeling One Arm Pulldown
Band Kneeling One Arm Pulldown is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Band Kneeling One Arm Pulldown demonstration · © GymiaFit
Band Kneeling One Arm Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Kneeling One Arm Pulldown step by step
- 1Attach the band to a sturdy anchor point above your head.
- 2Kneel down and hold the band with one hand, palm facing down.
- 3Extend your arm fully overhead, keeping your elbow slightly bent.
- 4Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
- 5Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Band Kneeling One Arm Pulldown — questions
What muscles does the Band Kneeling One Arm Pulldown work?
The Band Kneeling One Arm Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids as secondary movers.
What equipment do I need for the Band Kneeling One Arm Pulldown?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Kneeling One Arm Pulldown suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Kneeling One Arm Pulldown?
Band Assisted Pull-up, Band Close-grip Pulldown, Band Fixed Back Close Grip Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Kneeling One Arm Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.