Band kneeling one arm pulldown

Instructions

1
Start in a half-kneeling position facing a cable machine with the pulley set at mid-to-high position. Position yourself at a 45-degree angle to the machine with one knee down and the opposite foot forward for stability.
2
Grasp the cable handle with one arm extended toward the machine, maintaining a neutral grip. Keep your core engaged and torso upright with a slight forward lean.
3
Slowly extend your arm diagonally upward and forward in a controlled manner, allowing the cable to pull your arm to full extension. Maintain posture and resist the cable tension throughout the movement.
4
Drive your elbow down and back toward your hip in a pulling motion, creating a diagonal arc from high to low. Contract your latissimus dorsi maximally at the end range, then slowly return to the starting position with control.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESTrapezius, Rhomboids, Biceps Brachii, Posterior Deltoid
EQUIPMENTBand
DIFFICULTYIntermediate

Overview

Focusing on the Band kneeling one arm pulldown allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Band provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Band to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
  • Using excessive momentum to swing the Band rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Band setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboids, Biceps Brachii, Posterior Deltoid to maintain control of the Band.

Exercise Variations

  • Dumbbell Band kneeling one arm pulldown
  • Cable Band kneeling one arm pulldown
  • Banded Band kneeling one arm pulldown

Frequently Asked Questions