Form cues
- Drive elbow to your side
- Keep ribs down
- Shoulder away from your ear
- Move slowly on the return
Exercise
Band Kneeling One Arm Pulldown
Back, band
A kneeling single-arm band pulldown that trains the lats by pulling the elbow down from an overhead position.
Target: lats. Also works: biceps, rhomboids.
Steps
- Anchor the band overhead and kneel facing the anchor point.
- Grab the band with one hand and extend that arm up and slightly forward.
- Brace your torso and keep your chest tall without leaning back.
- Pull your elbow down toward your side until your hand reaches about shoulder or rib level.
- Squeeze your lat at the bottom while keeping your shoulder down.
- Slowly straighten your arm back overhead under control.
- Complete all reps on one side, then switch arms.
Common mistakes
- Leaning the torso back to finish the pull
- Shrugging the shoulder up toward the ear
- Bending and straightening the wrist during the pull
- Letting the band snap the arm back overhead
Breathing
Inhale as your arm returns overhead, and exhale as you pull the band down to your side.
In the app, search for Band Kneeling One Arm Pulldown and add it to a workout.