Band kneeling one arm pulldown
Expert Advice
Keep your core engaged and focus on pulling with your lats rather than your arms.
How-to-do Steps
- Kneel on the floor with the band secured above you.
- Grasp the band with one hand, arm fully extended.
- Pull the band down towards your shoulder, keeping your elbow close to your body.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Band 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
Lats20%
Secondary
Shoulders20%
Traps20%
Abs20%
Chest10%
Biceps5%
Forearms5%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band kneeling one arm pulldown work?
Band 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 kneeling one arm pulldown?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band kneeling one arm pulldown suitable for beginners?
Yes, Band kneeling one arm pulldown is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
