Resistance band single arm kneeling lat pulldown

Muscles worked: Back
Back
🔧 Resistance band 🔄 Also works with cable machine ↕ Pull 🎗️ heavy band 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Secure a resistance band to a high anchor point. Kneel under the anchor, foot firmly planted for stability. Grasp the handle, palm forward, and extend your arm overhead. Engage your core and maintain an upright torso. Pull the band down, driving your elbow towards your side and retracting your shoulder blade. Pause at the bottom, feeling lat contraction. Slowly return to the starting position. Repeat on the other arm.

Tips

Engage your core to prevent lower back arching. Focus on back muscles for lat engagement. Maintain slow, controlled movements. Keep your shoulder down and away from your ear. Adjust band resistance as needed. Monitor form in a mirror.

Similar exercises

Cable machine single arm half kneeling lat pulldown Back · 🔧 cable machine 2/10 Resistance band single arm lat pull down Upper arms, Shoulders, Back · 🔧 Resistance band 1/10 Resistance band kneeling lat pull down Upper arms · 🔧 Resistance band 2/10 Single arm lat pulldown Back · 🔧 cable machine 2/10 Machine single arm lat pulldown Back · 🔧 cable machine 2/10 Kneeling cable lat pulldown Back · 🔧 cable machine 2/10 Resistance band straight arm pulldown Back · 🔧 Resistance band 1/10 Resistance band lat pulldown Back · 🔧 Resistance band 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.