Band Kneeling One Arm Pulldown
Step by step
How to perform
- With your body facing the anchor point, grasp the band with the hand of the arm you're working on, keeping your arm fully extended and your palm facing down.
- Pull the band down towards your body by bending at your elbow and pulling your shoulder blade down and back, keeping your arm close to your body.
- Hold this position for a moment, ensuring your shoulder, elbow and wrist are all in a straight line at the end of the movement.
- Slowly return to the starting position, allowing your arm to fully extend again, and repeat the exercise for your desired number of repetitions before switching to the other side.
Overview
About this exercise
The Band Kneeling One Arm Pulldown is a versatile exercise that primarily targets the muscles in your back, shoulders, and arms, promoting strength and stability. It's an excellent choice for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to suit varying strength levels. This exercise is particularly beneficial for those looking to improve their upper body strength, enhance muscle definition, and promote better posture.
Coaching cues
Form tips
Hold the band with one hand, palm facing forward. Your arm should be fully extended, and your hand should be higher than your head. A common mistake is gripping the band too tightly or in the wrong direction, which can lead to wrist strain or injury.
Pull the band down towards your shoulder, keeping your arm close to your body. The movement should be slow and controlled, focusing on the muscle contraction and not on the band's resistance.
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