TETSUArcher Pull Up vs Band Kneeling One Arm Pulldown
The Archer Pull Up and the Band Kneeling One Arm Pulldown both train the lats as their primary muscle. The Archer Pull Up is bodyweight-based (a bar, rings or a station) while the Band Kneeling One Arm Pulldown uses a band. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Band Kneeling One Arm Pulldown | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and rhomboids |
| Equipment | bodyweight | band |
| Steps in our guide | 6 | 6 |
How each one starts
Archer Pull Up — first steps
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Band Kneeling One Arm Pulldown — first steps
- Attach the band to a sturdy anchor point above your head.
- Kneel down and hold the band with one hand, palm facing down.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Band Kneeling One Arm Pulldown gives accommodating resistance that peaks at the top of the range. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Archer Pull Up better than the Band Kneeling One Arm Pulldown?
Neither is universally better — both train the lats as the primary mover. The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Band Kneeling One Arm Pulldown gives accommodating resistance that peaks at the top of the range. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Pull Up and the Band Kneeling One Arm Pulldown in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Pull Up and the Band Kneeling One Arm Pulldown work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Archer Pull Up versus biceps and rhomboids for the Band Kneeling One Arm Pulldown.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.