Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown

How to do it

Anchor a resistance band above head height and kneel on both knees facing it. Grip the band with one hand in an underhand grip, arm straight and raised across your body toward the opposite side. Keeping the elbow locked, pull the band down and across to the same-side hip by squeezing your lat, then let it return overhead under control.

1. 1Your lat driving the straight arm down and across your body
2. 2Your shoulder staying depressed as the arm travels to your hip
3. 3Your core bracing to keep your kneeling torso upright and still

Common mistakes

• ×Don't bend your elbow or pull with your biceps
• ×Avoid leaning back or twisting to move the band
• ×Don't let the band snap back; control the return overhead

Muscles worked

The resistance band kneeling cross body single straight arm supinated pulldown mainly works the lats, with the lower traps, forearms, mid traps, and lower abs assisting.

• LatsPrimary
• Lower TrapsSupport
• ForearmsSupport
• Mid TrapsSupport
• Lower AbsSupport
• BicepsMinor
• TricepsMinor
• Upper AbsMinor
• ObliquesMinor
• QuadsMinor
• GlutesMinor
• Rear DeltsMinor