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Resistance Band Kneeling Single-Arm Lat Pull Down
A unilateral vertical pulling exercise using a resistance band from a kneeling position. It targets the lats and upper back to build strength and symmetry while demanding core stability.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Forearms, Abs, Obliques
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Biceps
4/10Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a resistance band to a high anchor point and kneel on the floor, gripping the band with one hand and arm fully extended overhead.
- Brace your core to prevent torso rotation.
- Initiate the pull by driving your elbow down toward your hip.
- Squeeze your lat muscles firmly at the bottom of the movement.
- Control the resistance as you extend your arm back overhead.
Coaching Tips
Form Cues
- Drive elbow to hip
- Keep chest up
- Resist rotation
- Control the return
Breathing
Exhale as you pull the band down, and inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
Move from full arm extension overhead until your hand is near shoulder level.
Safety
Safety Notes
- Ensure the anchor point is secure before pulling.
- Check the band for tears or wear.
Spotting
Not recommended; adjust band tension or distance from anchor to modify difficulty.
Common Mistakes
- Using momentum to pull
- Rotating the torso
- Shrugging the shoulder
- Arching the lower back
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Knee joint issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip and knee flexibility for kneel
Build Up First
- Basic lat pulldown form
- Core bracing ability
Also known as
Banded Kneeling One-Arm Lat Pull, Single-Arm Banded Kneeling Pulldown, Kneeling Resistance Band Lat Pulldown, Unilateral Band Pulldown
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