Band Kneeling One Arm Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Band
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- One Arm Band Pulldown, Kneeling Band Pulldown
How to: Band Kneeling One Arm Pulldown
- Start in a kneeling position facing the band anchor point.
- Grab the band with one hand, keeping the opposite arm at your side.
- Pull the band down towards your hip while maintaining a straight back and engaged core.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Pulling the band with momentum rather than controlled movement.
- Shrugging the shoulders instead of keeping them relaxed.
- Not fully engaging the Latissimus Dorsi, leading to less effective isolation.
Modifications
- Perform the exercise seated on a bench for additional support.
- Reduce the resistance or use a lighter band if you experience discomfort.
Tips
- Engage your core to maintain stability.
- Keep your shoulder down and back to avoid straining the shoulder joint.
- Use a resistance band with the appropriate tension level for your strength.
Band Kneeling One Arm Pulldown Alternatives
Tags
back
strength
latissimus dorsi
band exercise
upper body
core stability