Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown Exercise Description
The Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown targets the latissimus dorsi through shoulder extension and adduction along a diagonal path. Working one arm at a time adds a stabilization demand, requiring the trunk to resist rotation and lateral flexion while maintaining a neutral spine. A tall‑kneeling stance limits lower‑body movement and encourages an upright torso with hips extended. The supinated (palm‑up) hand position places the shoulder in slight external rotation while the elbow stays straight, emphasizing movement from the shoulder rather than the elbow. Scapular control—especially depression without shrugging—is essential, with assistance from teres major, the long head of the triceps (at the shoulder), and scapular stabilizers such as the lower trapezius and rhomboids. Use a smooth, controlled tempo in both directions to maintain tension on the band and precise joint positions.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Multifidus, Quadratus Lumborum, Rhomboid Major, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown Exercise
‘- Anchor the band securely overhead and to the side of your working arm.
– Tall‑kneel facing the anchor: knees under hips, toes tucked or flat, torso upright, neutral spine, ribs down.
– Grasp the band with the working hand, palm up (supinated), thumb wrapped; arm straight and slightly in front of the shoulder.
– Set the shoulder: draw the scapula down and slightly back without flaring the ribs.
– Brace lightly to resist rotation; keep hips square.
– Initiate from the shoulder, not the elbow: sweep the straight arm down and across the body toward the opposite front hip.
– Keep the elbow extended, wrist neutral, and avoid shrugging or leaning.
– Pause briefly with the shoulder blade depressed; chest stays square to the anchor.
– Return along the same diagonal path with control until the arm is overhead again.
– Maintain steady breathing and avoid breath‑holding; stop the range if the shoulder rolls forward or the ribs pop up.
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown Tips
‘- Anchor the band securely overhead and to the side of your working arm before starting.
– In tall‑kneeling, keep knees under hips, torso upright, neutral spine, and ribs down.
– Grasp the band palm up with the thumb wrapped, arm straight and slightly in front of the shoulder.
– Set the shoulder by drawing the scapula down and slightly back without flaring the ribs.
– Brace lightly to resist rotation and keep the hips and chest square to the anchor.
– Initiate the pull from the shoulder, not the elbow, sweeping the straight arm down and across toward the opposite front hip.
– Keep the elbow extended, wrist neutral, and avoid shrugging or leaning as you pull.
– Pause briefly at the bottom with the shoulder blade depressed.
– Return along the same diagonal path with a smooth, controlled tempo until the arm is overhead again.
– Maintain steady breathing, avoid breath‑holding, and stop the range if the shoulder rolls forward or the ribs pop up.
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown Beginner Introduction
The Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown is a band-based pulling drill that emphasizes the lats while challenging trunk stability. Performed in a tall‑kneeling position, it places the legs out of the way so the upper body and hips carry most of the control work. The band is set overhead and to the side, and the working arm moves in a long diagonal arc toward the opposite hip, creating a strong demand on the lats, inner triceps, and muscles of the upper back such as the lower traps and rhomboids.
Because only one arm is working, the midsection and hips resist twisting and side bending, helping maintain an upright, steady posture. A palm‑up grip and straight elbow highlight motion at the shoulder joint rather than at the elbow, with the shoulder blade gliding down and slightly back as the band is pulled. Smooth, unhurried movement in both directions supports continuous tension on the band and steady positioning through the spine, ribs, and shoulders.