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Resistance Band Kneeling Cross Body Single Straight Arm Pulldown

The resistance band kneeling cross body single straight arm pulldown is an isolation exercise targeting the latissimus dorsi through a unique diagonal plane. It fits well toward the end of a back or pull workout to maximize the mind-muscle connection and build anti-rotational core stability.

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

How to do it

Anchor the loop band to a sturdy high point and kneel side-on to it on both knees, torso upright.
Grip the free end of the band with the hand farther from the anchor, arm extended up and across your body toward the anchor, palm facing up.
Brace your core and keep your hips steady.
Inhale, then as you exhale, pull the band down and across your body toward your outer hip, keeping your arm straight.
Squeeze your lat for a second, then inhale and slowly return your arm along the same path.
Complete all repetitions, then switch sides.

Common mistakes

Bending the elbow significantly turns the movement into a triceps pressdown or row, shifting tension away from the lat.
Rotating the torso toward the anchor reduces core recruitment and relieves tension on the working back muscles.
Allowing the band to snap the arm back quickly eliminates eccentric overload and places unnecessary stress on the shoulder joint.

Tips

Keep a very slight, rigid bend in the elbow and maintain that exact angle throughout the entire repetition.
Brace the core and squeeze the glutes to keep the hips and shoulders facing straight ahead.
Initiate the pull by depressing the shoulder blade diagonally down toward the opposite hip pocket.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per side, resting 45 to 60 seconds between sides. This rep range is ideal for an isolation movement focusing on tension and peak contraction rather than heavy loading.

Muscles worked

Resistance Band Kneeling Cross Body Single Straight Arm Pulldown: back

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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Questions

Which muscles are targeted by this pulldown variation?

The primary mover is the latissimus dorsi, while the obliques, deep abdominals, and posterior shoulder muscles work continuously to stabilize the trunk.

Can this exercise be done standing instead of kneeling?

Yes, but kneeling lowers the center of gravity and minimizes lower-body compensations, making it easier to isolate the lats with the diagonal resistance band pull.

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