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 also engaging the lower trapezius, rhomboids, and teres major to control the shoulder blade. The posterior deltoid and elbow flexors (biceps brachii, brachialis) assist as you pull, while the core and glutes stabilize the torso. Kneeling reduces lower-body momentum and helps you focus on scapular depression (down) and adduction (in) before the arm drives down. The band’s resistance increases as it stretches, encouraging a controlled pull and smoother return. This variation is useful for practicing shoulder-blade control, maintaining a neutral spine, and addressing side-to-side differences in pulling mechanics. Anchor the band high so the line of pull is downward and slightly forward, mirroring a traditional pulldown path.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rhomboid Major, Rhomboid Minor, Trapezius - Lower 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: Male
How To Do The Band Kneeling One Arm Pulldown Exercise
‘- Secure a resistance band above head height to a stable anchor. Face the anchor.
– Set up in tall kneeling (both knees) with a long, upright torso; ribs stacked over pelvis; glutes lightly engaged; toes tucked or flat.
– Grip the band with one hand (neutral or pronated), arm straight and angled overhead; wrist neutral.
– “Set” the shoulder by drawing the shoulder blade down and slightly toward the spine—avoid shrugging.
– Pull the elbow down and back toward your ribcage, keeping it close to your side and the torso square.
– Keep head neutral and spine long; do not arch the low back or rotate through the trunk.
– Finish when the hand is near the upper ribs/side of chest with the shoulder blade still depressed; brief pause.
– Return slowly, allowing the arm to re-extend overhead under control while keeping the shoulder away from the ear.
– Adjust tension by kneeling farther from or closer to the anchor.
– Repeat on the other side with the same setup and body position.
Band Kneeling One Arm Pulldown Tips
‘- Anchor the band above head height so the line of pull is downward and slightly forward, similar to a traditional pulldown.
– Set up in tall kneeling with a long, upright torso, ribs stacked over pelvis, and glutes lightly engaged to help maintain a neutral spine.
– Face the anchor and start with the working arm straight and angled overhead, gripping the band with a neutral or pronated hand and a neutral wrist.
– Before you pull, draw the shoulder blade down and slightly toward the spine, avoiding any shrug toward the ear.
– Focus on scapular depression and adduction first, then drive the elbow down and back toward your ribcage, keeping it close to your side.
– Keep your torso square, head neutral, and spine long; do not arch the low back or rotate through the trunk as you pull.
– Finish the pull when your hand is near your upper ribs/side of chest with the shoulder blade still depressed, then pause briefly.
– Return slowly, allowing the arm to re-extend overhead under control while keeping the shoulder away from the ear for a smoother transition.
– Adjust band tension by kneeling farther from or closer to the anchor to match the resistance to your needs.
– Repeat on the other side with the same setup and body position to work on side-to-side differences in pulling mechanics.
Band Kneeling One Arm Pulldown Beginner Introduction
In the band kneeling one-arm pulldown, one side of the upper body works at a time in a vertical pulling pattern using a resistance band fixed above head level. The person kneels in an upright position so the legs contribute less momentum and the pull travels mainly through the shoulder and back, with the hand moving down and slightly forward in a path similar to a traditional pulldown machine.
This movement highlights the lats as the primary driver, while the upper back, rear shoulder, and biceps assist through the pull. The core and glutes help steady the torso, supporting a long, organized posture and guiding the shoulder blade to slide downward and inward before the arm draws toward the side of the ribs. Because tension in the band rises the farther it is stretched, effort builds near the bottom position and promotes a smooth, controlled return. This variation often serves as a drill for refined shoulder-blade motion, consistent trunk alignment, and awareness of any differences between the right and left sides during pulling work.