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Back · Band
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown is a beginner compound strength exercise that works the lats (back), with the shoulders and upper back assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major, Rhomboids
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
How to do Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Attach the resistance band to a high anchor point in front of you, on your left side. Kneel on the floor on your right knee and your left foot flat on the floor, holding the handle with your right hand, palm facing up.
- Extend your right arm straight opposite the left side of your head, keeping your arm straight.
- Pull the handle down across your body towards your right hip until fully extended by your side and slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch to the other side.
Form tips
- Exhale as you pull the band down and inhale as you release it back up.
- Focus on pulling with your back muscles rather than your arm for better engagement.
- Ensure your hips stay square and stable, avoiding any twisting motion.
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown alternatives
More lats exercises
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown FAQ
What muscles does Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown work?
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown mainly works the lats in the back (Latissimus Dorsi, Teres Major and Rhomboids). The shoulders and upper back work as secondary muscles.
What equipment do you need for Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown?
You need a band.
How many sets and reps of Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown good for beginners?
Yes. Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown?
Other exercises for the lats include Cable Straight Arm Pulldown, Dumbbells Single Arm Row, Kettlebell Single Arm Row and Cable One Arm Lat Pulldown.
For developers
Use Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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