Exercise guide · Beginner · Compound

Band Kneeling One Arm Pulldown: How to Do It & Muscles Worked

The band kneeling one arm pulldown is a resistance band exercise targeting the latissimus dorsi (lats) and also engaging the biceps and rhomboids. It involves kneeling and pulling a resistance band from overhead down to your side, focusing on controlled movement and muscle engagement.

Primary muscles
Lats
Secondary muscles
Biceps , Traps
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band kneeling one arm pulldown
Front view: muscles worked by the band kneeling one arm pulldown. Primary: lats. Secondary: biceps and traps.
Back view: muscles worked by the band kneeling one arm pulldown. Primary: lats. Secondary: biceps and traps.
Primary Secondary

How to do the band kneeling one arm pulldown

  1. Step 1: Attach the band to a sturdy anchor point above your head.
  2. Step 2: Kneel down and hold the band with one hand, palm facing down.
  3. Step 3: Extend your arm fully overhead, keeping your elbow slightly bent.
  4. Step 4: Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
  5. Step 5: Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the band kneeling one arm pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Kneeling One Arm Pulldown alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.