Band Single-Arm Pulldown
Strengthen your back with the Band Single-Arm Pulldown! Target your lats and improve upper body strength with this versatile exercise.
The Band Single-Arm Pulldown mainly works the back and shoulders, with help from the traps. You'll need: resistance bands.
Required Equipment
Band Single-Arm Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Band Single-Arm Pulldown Variations and Alternatives
How to do the Band Single-Arm Pulldown
Attach a resistance band to a high anchor point such as the top of a squat rack or a door anchor.
Kneel down on one knee with the opposite foot forward for stability, facing the anchor point. You should be far enough away that the band has tension at the starting position.
Grasp the band with one hand; your arm should be fully extended and angled upwards towards the anchor point.
Pull the band down and back towards your hip while keeping your arm close to your side. Your torso can lean slightly forward at the hips to fully engage the lats.
Squeeze your shoulder blade down and back as you pull the band down towards your hip.
Slowly return to the starting position with your arm fully extended while controlling the band's resistance.
Complete the desired number of repetitions on one side before switching to the other arm.
Ensure to maintain proper form throughout the exercise to avoid injury and effectively work the target muscles. Adjust the resistance band to cater to your strength level.
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Band Single-Arm Pulldown FAQs
What muscles does the Band Single-Arm Pulldown work?
The Band Single-Arm Pulldown mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Band Single-Arm Pulldown?
Resistance bands.
What workout day should the Band Single-Arm Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Single-Arm Pulldown variations and alternatives?
Similar exercises include the Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown, Loop-Band Lat Pulldown and Band Kneeling Crunch.
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