Band Kneeling One Arm Pulldown exercise animated demonstration

Animated GIF · Available via API

gif_box

Band Kneeling One Arm Pulldown

play_arrow Try via API
Beginner

target Target Muscle Groups

Primary: Lats accessibility Back
Biceps Rhomboids

fitness_center Equipment

Band

Category

strength

Mechanic

compound

Cal/min

4.3

Force

pull

Band Kneeling One Arm Pulldown is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.

list_alt Step-by-Step Instructions

1

Attach the band to a sturdy anchor point above your head.

2

Kneel down and hold the band with one hand, palm facing down.

3

Extend your arm fully overhead, keeping your elbow slightly bent.

4

Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.

5

Pause for a moment at the bottom, then slowly release the tension and return to the starting position.

6

Repeat for the desired number of repetitions, then switch sides.

grid_view More Back Exercises

Bodyweight Standing Close-grip Row

Bodyweight Standing Close-grip Row

Upper Back
Barbell Bent Arm Pullover

Barbell Bent Arm Pullover

Lats
Cable Wide Grip Rear Pulldown Behind Neck

Cable Wide Grip Rear Pulldown Behind Neck

Lats
Barbell Reverse Grip Incline Bench Row

Barbell Reverse Grip Incline Bench Row

Upper Back
Medicine Ball Catch And Overhead Throw

Medicine Ball Catch And Overhead Throw

Lats
Barbell Decline Wide-grip Pullover

Barbell Decline Wide-grip Pullover

Lats
code Developer API

Use this data in your app

Access Band Kneeling One Arm Pulldown and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

vpn_key Get Free API Key

Fetch by exercise ID

curl "https://api.workoutxapp.com/v1/exercises/0983" \ -H "X-WorkoutX-Key: YOUR_API_KEY"

Browse Back exercises

curl "https://api.workoutxapp.com/v1/exercises?bodyPart=back&limit=20" \ -H "X-WorkoutX-Key: YOUR_API_KEY"
menu_book View full API docs search Browse all 1,400+ exercises sell View pricing