Kneeling Single Arm Banded Lat Pulldown

In SetGrip: Banded Lat Pulldown (Kneeling, Single Arm)

Secondary muscles
Biceps, Rhomboids
Body part
Back
Position
Kneeling
Laterality
Unilateral (one arm at a time)
Category
Strength

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Kneeling takes your legs out of the movement entirely, so a single arm pulling a band from overhead becomes a strict test of one lat at a time. The band setup costs nothing to rig anywhere with a high anchor, and reps in the 12 to 20 range per side suit how light the loading is.

How to do the Kneeling Single Arm Banded Lat Pulldown

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

Tip: Pull the elbows toward your hips, not the bar toward your chin.

Muscles worked

Primary

Lats · Back

The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.

Secondary

  • Biceps — The biceps bend the elbow and take a bigger share with an underhand grip; if they tire before the lats, widen the grip or use a neutral handle.
  • Rhomboids

Common mistakes

  • Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
  • Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
  • Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
  • Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Kneeling Single Arm Banded Lat Pulldown work?

The Kneeling Single Arm Banded Lat Pulldown primarily works the lats. It also involves the biceps and rhomboids, which assist the movement and stabilise the joints.

Is the Kneeling Single Arm Banded Lat Pulldown good for beginners?

Yes. The Kneeling Single Arm Banded Lat Pulldown is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Kneeling Single Arm Banded Lat Pulldown?

If you cannot do the Kneeling Single Arm Banded Lat Pulldown, try the Alternating Lat Pulldown, the Underhand Grip Back Supported Banded Lat Pulldown or the Underhand Grip Banded Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Kneeling Single Arm Banded Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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