Description

The band kneeling one arm pulldown is a unilateral exercise that targets the lats and arms. It helps improve upper body strength and stability.

Starting Position

Sit on a mat or bench with one knee up for stability. Hold the band with one hand, palm facing down, and arm fully extended.

Technical Execution

Pull the band towards your hip while keeping your elbow close to your body. Slowly return to the starting position and repeat.

Range of Motion

Ensure a full range of motion by fully extending the arm during the starting position and pulling the band towards your hip.

Variations

You can perform this exercise standing or kneeling with both arms, or use different resistance bands for increased difficulty.

Common Mistakes

Common mistakes include arching the back, using momentum to pull the band, and not fully engaging the lats.

Practical Advice

Focus on keeping your core tight, pulling the band towards your hip, and controlling the movement throughout.

Additional Notes

Ensure proper shoulder positioning and range of motion to maximize the benefits of this exercise.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

lats

Secondary Muscles