TETSUBand Kneeling One Arm Pulldown vs Cable Pulldown
The Band Kneeling One Arm Pulldown and the Cable Pulldown both train the lats as their primary muscle. The Band Kneeling One Arm Pulldown uses a band while the Cable Pulldown uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Kneeling One Arm Pulldown | Cable Pulldown | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and rhomboids | biceps and forearms |
| Equipment | band | cable |
| Steps in our guide | 6 | 7 |
How each one starts
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.
Cable Pulldown — first steps
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Band Kneeling One Arm Pulldown gives accommodating resistance that peaks at the top of the range. The Cable Pulldown keeps constant tension on the muscle through the whole range of motion. 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 Band Kneeling One Arm Pulldown better than the Cable Pulldown?
Neither is universally better — both train the lats as the primary mover. The Band Kneeling One Arm Pulldown gives accommodating resistance that peaks at the top of the range, while the Cable Pulldown keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Kneeling One Arm Pulldown and the Cable 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 Band Kneeling One Arm Pulldown and the Cable Pulldown work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and rhomboids for the Band Kneeling One Arm Pulldown versus biceps and forearms for the Cable 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.