TETSUBand Kneeling One Arm Pulldown
The Band Kneeling One Arm Pulldown is a band exercise for the back that primarily targets the lats, with the biceps and rhomboids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Band Kneeling One Arm Pulldown
- Attach the band to a sturdy anchor point above your head.
- Kneel down and hold the band with one hand, palm facing down.
- Extend your arm fully overhead, keeping your elbow slightly bent.
- Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
- Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Band Kneeling One Arm Pulldown work?
The Band Kneeling One Arm Pulldown primarily targets the lats. The biceps and rhomboids work as supporting muscles.
What equipment do I need for the Band Kneeling One Arm Pulldown?
You need a band to perform the Band Kneeling One Arm Pulldown.
How many sets and reps of the Band Kneeling One Arm Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Kneeling One Arm Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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