Step by step instructions, muscle activation and variants for the Band Kneeling One Arm Pulldown.
A unilateral lat pulldown variation performed in a kneeling position using a resistance band anchored overhead. The kneeling position removes leg drive and forces the core to stabilise, isolating the lats and upper back on one side at a time.
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The Band Kneeling One Arm Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.