Back · Resistance Band
Band Kneeling One Arm Pulldown
How to do the band kneeling one arm pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and kneel beneath it, holding the band in one hand with your arm extended up. Pull the band down toward your shoulder by driving your elbow down and back, squeezing your lat, then let it rise slowly under control. Finish your reps, then switch arms.
- 1Your lat on the working side contracting as you drive your elbow down
- 2The shoulder blade pulling down and back at the bottom
- 3A tall, braced torso so the pull stays in your back
Common mistakes
- Twisting your torso or leaning away to move the band
- Curling with your biceps instead of leading with your elbow
- Letting the band snap your arm back up
Muscles worked
The band kneeling one arm pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the band kneeling one arm pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.