Band kneeling one arm pulldown

Band kneeling one arm pulldown

The band kneeling one arm pulldown is an effective exercise that targets your back muscles, specifically the lats (latissimus dorsi) and the rhomboids. It is a great variation of the traditional pulldown exercise and can be done with a resistance band attached to a stable anchor point. This exercise helps to improve posture, strengthen the upper back, and promote better shoulder stability. To perform the band kneeling one arm pulldown, you will need a resistance band and a secure anchor point, such as a sturdy pole or a doorknob. Start by kneeling on the ground or a mat with your knees hip-width apart. Keep your spine neutral and engage your core muscles. Take hold of the resistance band with one hand, ensuring that you have a firm grip. With your arm extended and your palm facing down, position your elbow at a 90-degree angle. This is your starting position. From here, pull the band down towards your side, keeping your elbow close to your body. Focus on squeezing your back muscles as you perform the movement. Pause briefly at the bottom of the movement, then slowly and controlledly return to the starting position. Remember to maintain a controlled pace throughout the exercise and avoid any swinging or jerking movements. Perform the desired number of repetitions on one side before switching to the other arm, ensuring balanced development of both sides of your back. Incorporating the band kneeling one arm pulldown into your workout routine can help enhance your upper body strength, improve muscular endurance, and support your overall fitness goals. As with any exercise, it's important to use proper form and listen to your body. Happy training!


  • Position yourself on the floor in a kneeling position, with your back straight and your core engaged.
  • Hold onto a resistance band with one hand and extend your arm forward, slightly above shoulder height. The band should have tension at this starting position.
  • Keeping your arm straight, pull the band down towards your side, using your lat muscles to initiate the movement.
  • As you pull the band down, squeeze your shoulder blades together and focus on engaging your back muscles.
  • Pause for a brief second at the bottom of the movement, squeezing your back muscles even more.
  • Slowly return to the starting position, maintaining control and tension in the band throughout the movement.
  • Repeat the exercise for the desired number of repetitions, then switch sides and perform with the other arm.

Tips & Tricks

  • Focus on maintaining a stable and controlled movement throughout the exercise.
  • Engage your core muscles to ensure proper alignment and stability.
  • Use a band with an appropriate resistance level for your fitness level.
  • Keep your shoulder blades down and back as you pull the band towards your hip.
  • Focus on squeezing your back muscles at the end of the movement.
  • Avoid using momentum or jerking motions - perform the exercise in a slow and controlled manner.
  • Make sure to breathe properly throughout the exercise.
  • Listen to your body and modify the exercise if needed, to prevent any discomfort or pain.
  • Incorporate this exercise into a well-rounded strength training routine that targets all major muscle groups.
  • If performing this exercise at home, make sure you have a secure anchor point to attach the band.


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