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Lats · Band · Beginner

How to do Band Kneeling One Arm Pulldown

The band kneeling one arm pulldown is a resistance band exercise targeting the latissimus dorsi (lats) and also engaging the biceps and rhomboids. It involves kneeling and pulling a resistance band from overhead down to your side, focusing on controlled movement and muscle engagement.

Band Kneeling One Arm Pulldown demonstration
Primary muscle
Lats
Also works
Biceps and Rhomboids
Equipment
Band
Level
Beginner
Category
Back

How to do Band Kneeling One Arm Pulldown, step by step

  1. Attach the band to a sturdy anchor point above your head.
  2. Kneel down and hold the band with one hand, palm facing down.
  3. Extend your arm fully overhead, keeping your elbow slightly bent.
  4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
  5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Band Kneeling One Arm Pulldown works your lats as the main mover, with help from your biceps and rhomboids.

Track Band Kneeling One Arm Pulldown in SPLYT

Band Kneeling One Arm Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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