Band Half Kneeling One Arm Pulldown
Intermediate
Also known as: Half-kneeling single-arm band pulldown
Expert Advice
Band resistance increases as you pull down. If your shoulder rolls forward near the bottom, shorten the pull rather than forcing your hand lower.
How-to-do Steps
- Secure the band to an anchor above and in front of your working shoulder.
- Kneel on one knee with your other foot planted flat in front.
- Lean toward the anchor and reach overhead, gripping the band with your palm facing inward.
- Pull your elbow toward your ribs until your hand approaches your shoulder.
- Slowly extend your working arm back overhead, keeping your torso at the same forward angle.
- Complete the prescribed reps on one side, then switch arms and repeat.
Common Mistakes
- Torso rocks backwardFix: keep your forward lean unchanged as you pull.
- Elbow flares sidewaysFix: guide it down toward your ribs instead.
Coach Cues
Elbow toward ribsKeep your torso stillControl the overhead return
Short reminders to keep in mind during every set.
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Muscles Worked
Band Half Kneeling One Arm Pulldown primarily targets the Lats, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats45%
Secondary
Shoulders10%
Traps10%
Abs5%
Chest5%
Biceps20%
Forearms5%
Equipment
Band
Exercise Type
Strength
Why Level 3?
Intermediate
Half-kneeling unilateral pulling requires trunk control against an uneven pull.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Band Half Kneeling One Arm Pulldown work?
Band Half Kneeling One Arm Pulldown primarily targets the Lats. Secondary muscles involved include Shoulders, Traps, Abs, Chest, Biceps, Forearms. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Half Kneeling One Arm Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Band Half Kneeling One Arm Pulldown suitable for beginners?
Band Half Kneeling One Arm Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Band Half Kneeling One Arm Pulldown?
Torso rocks backward: keep your forward lean unchanged as you pull. Elbow flares sideways: guide it down toward your ribs instead.
