Videos
Instructions
- Attach the elastic band above head height on a secure anchor point.
- Get into a half-kneeling position with the opposite knee forward.
- Hold the band with one hand, arm extended diagonally upward.
- Engage your core and pull the band down by driving your elbow toward your side.
- Pause briefly at the bottom with your elbow close to your torso.
- Slowly return to the starting position in a controlled manner.
- Repeat for the desired reps and switch sides.
Technical Tips
- Keep your torso upright and avoid leaning backward.
- Engage your core to stabilize the spine during the movement.
- Focus on pulling with your back rather than your arm.
- Control the resistance band during both the pull and return phase.
Breathing Tips
- Exhale as you pull the band down.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Lower back pain or instability
Description
The Band Kneeling Single Arm Pulldown is a functional upper-body exercise that targets the back muscles while promoting unilateral control and core stability. This movement is ideal for improving lat engagement and correcting strength imbalances between sides. The kneeling stance enhances focus on postural alignment and reduces lower back compensation often seen in standing variations. Utilizing an elastic band, this exercise offers accommodating resistance and is accessible for home and gym setups alike. Its effectiveness lies in combining vertical pulling mechanics with anti-rotational core activation. This makes it a valuable choice for athletes, fitness enthusiasts, and individuals seeking scapular control and shoulder health. Whether used in strength programs, rehab settings, or athletic conditioning, the Band Kneeling Single Arm Pulldown builds a strong and stable back with minimal equipment. It also reinforces neuromuscular coordination and is easily scalable through band tension or rep adjustments.
What muscles do I work with the kneeling single arm band pulldown?
The kneeling single arm band pulldown primarily targets the back muscles, especially the lats and rhomboids, while also engaging the biceps, rear deltoid, and core for stabilization.
Is the band kneeling pulldown good for improving posture?
Yes, the band kneeling pulldown strengthens the upper back and promotes scapular control, both essential for improving posture and reducing shoulder imbalance.
Can I do this exercise without a high anchor point?
No, a high anchor point is essential to mimic the vertical pulling motion and properly engage the targeted back muscles during the exercise.
How can I make the band pulldown harder?
You can increase the resistance by using a thicker band or stepping further away from the anchor point to increase tension throughout the range of motion.
Is the band kneeling pulldown suitable for beginners?
While it is more suited for intermediate users due to the unilateral control required, beginners can still perform it with light resistance and proper supervision.