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Resistance Band Kneeling Single-Arm Lat Pulldown
Unilateral vertical pull using a resistance band from a kneeling position targets the lats to build back strength and address imbalances; enhances core stability as a home alternative to cable pulldowns.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Forearms, Abs, Obliques
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Biceps
4/10Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band high overhead to a sturdy point. Kneel facing away with one knee down or both, grip the band in one hand with arm extended upward, core braced and shoulders back.
- Brace core and pull elbow down toward hip, squeezing lat.
- Drive shoulder blade down and back during pull.
- Pull until hand aligns with shoulder.
- Slowly extend arm back to start, resisting band tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive with lat, not arm.
- Elbow close to body.
- Squeeze blade at bottom.
- Stay tall, no lean.
Breathing
Inhale during return to start; exhale as you pull down while bracing core.
Tempo
2-1-2
Range of Motion
Start with arm fully extended overhead; pull until elbow reaches rib level, maintaining straight torso.
Safety
Safety Notes
- Secure anchor to prevent slippage.
- Use pad under knees for comfort.
- Avoid if acute shoulder pain.
- Choose band tension for controlled reps.
Spotting
Not required; bands provide variable resistance without need for spotter.
Common Mistakes
- Swinging or using momentum.
- Arching lower back.
- Shrugging shoulders up.
- Incomplete stretch at top.
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Knee joint issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip and knee flexibility for kneel
Build Up First
- Basic lat pulldown form
- Core bracing ability
Also known as
Banded Kneeling One-Arm Lat Pull, Single-Arm Banded Kneeling Pulldown, Kneeling Resistance Band Lat Pulldown
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