Back · Resistance bands

Band Kneeling One Arm Pulldown

The band kneeling one arm pulldown is a unilateral vertical pulling exercise that targets the latissimus dorsi while engaging the biceps and rear deltoids. The kneeling stance eliminates momentum from the lower body, making it a reliable option for home workouts or as a focused accessory movement on back days.

Muscles: Back
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band high overhead, at the top of a door or a sturdy overhead point, and take the handle in one hand.
Kneel down facing the anchor with your arm extended up toward it and your back straight.
Brace your core, then inhale.
As you exhale, pull the handle down toward the side of your chest, driving your elbow down and back.
Squeeze your lat at the bottom for a moment.
Inhale and slowly let your arm return overhead, then switch arms after all reps.

Common mistakes

Leaning back or swinging the torso uses momentum and shifts tension away from the lat into the lower back.
Pulling primarily with the biceps instead of initiating through the scapula limits lat activation.
Shrugging the working shoulder upward compresses the neck and overworks the upper traps.
Allowing the band to snap the arm back up skips the eccentric phase and wastes half the repetition.

Tips

Focus on driving your elbow down toward your hip rather than just pulling your hand toward your chest.
Keep your core tight and ribs down to maintain a solid, upright torso throughout the entire set.
Pause for a full second at the bottom of the pull to maximize the contraction in the lat.

Sets and reps

Perform 3–4 sets of 10–15 controlled reps per arm for muscle growth, resting about 60–90 seconds between sides.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can you do this exercise in a half-kneeling position?

Yes, putting one foot forward in a half-kneeling stance adds hip stability and helps prevent arching the lower back when using heavy bands.

What should you do if you feel pain in your shoulder?

Slightly rotate your wrist so the palm faces inward to create a more joint-friendly path, and stop immediately to consult a specialist if pain persists.

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