Band Kneeling One Arm Pulldown
Band Kneeling One Arm Pulldown Exercise Description
The Band Kneeling One Arm Pulldown is a unilateral vertical pull that targets the latissimus dorsi while reinforcing scapular depression and control. Working one side at a time increases the demand on the rhomboids, middle/lower trapezius, and posterior deltoid as stabilizers, with the elbow flexors assisting the pull. The tall-kneeling position reduces lower‑body momentum and encourages a neutral spine and stacked ribcage over pelvis. The movement emphasizes pulling the elbow down toward the torso through shoulder adduction while keeping the shoulder blade moving smoothly down and in without shrugging. Expect a strong stretch at end range overhead and a compact finish near the ribcage, all performed with controlled tempo and steady trunk bracing.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Brachialis, Teres Major
- Stabilizing Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Band Kneeling One Arm Pulldown Exercise
‘- Anchor the band securely above head height; face the anchor in tall kneeling, knees hip‑width, spine neutral, ribs stacked, glutes lightly engaged.
– Grasp the band with one hand, palm neutral; arm overhead slightly in front of the shoulder with a soft elbow.
– Set the shoulder: depress and lightly retract the scapula to “pack” it; avoid shrugging.
– Brace the torso to resist rotation; keep hips and chest square to the anchor.
– Initiate by driving the elbow down toward the side of your ribcage; keep the wrist neutral and forearm aligned with the band.
– Stop the pull when the hand reaches roughly chest/upper‑rib level without flaring the ribs or arching the low back.
– Pause briefly, maintaining scapular depression and a long neck.
– Control the return to overhead until you feel a comfortable lat stretch, keeping the shoulder centered (no anterior glide).
– Keep head aligned and gaze forward; exhale on the pull, inhale on the return.
– Repeat for the other arm, maintaining identical posture and range.
Band Kneeling One Arm Pulldown Tips
‘- Set up in tall kneeling with knees hip‑width, spine neutral, and ribs stacked over the pelvis with glutes lightly engaged.
– Start with the working arm overhead slightly in front of the shoulder, palm neutral, and a soft elbow.
– “Pack” the shoulder by depressing and lightly retracting the scapula before you pull, and avoid shrugging throughout.
– Brace your torso to resist rotation so your hips and chest stay square to the anchor.
– Initiate the movement by driving the elbow down toward the side of your ribcage, emphasizing shoulder adduction.
– Keep the wrist neutral and the forearm aligned with the band during the pull.
– Stop the pull when your hand reaches about chest/upper‑rib level without flaring the ribs or arching the low back.
– Pause briefly at the bottom, maintaining scapular depression and a long neck.
– Control the return to overhead until you feel a comfortable lat stretch, keeping the shoulder centered (no anterior glide).
– Keep your head aligned with a forward gaze, exhaling on the pull and inhaling on the return, and match posture and range when switching arms.
Band Kneeling One Arm Pulldown Beginner Introduction
The Band Kneeling One Arm Pulldown is a band-based pulling movement performed from a tall-kneeling stance that highlights one side of the body at a time. With the band attached overhead and the arm starting raised, the hand travels downward toward the ribs, creating a strong working arc for the lats, upper back, shoulders, and arms. Because the legs are grounded rather than standing, momentum from the lower body is minimized and the trunk has a greater role in staying steady.
This single‑arm setup challenges the core to resist twisting while the working side guides the elbow down beside the torso. The shoulder blade glides downward and slightly inward as the band is drawn in, encouraging smooth shoulder motion and a relaxed neck instead of a shrug. At the top, many lifters feel a noticeable stretch through the side of the back, followed by a compact finish near the upper ribs. The overall theme is deliberate, controlled pulling with calm breathing and a stable midsection throughout the range.