Single-Arm Banded Pulldown

One-arm pulldown with the band anchored overhead.

• Compound
• banda
• Beginner

How to do it

• Band anchored overhead, kneeling and one arm at a time; pull the elbow to the hip
• Chest up and torso still; the working arm starts fully stretched
• Pull the elbow toward your hip without rotating the torso

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating the torso to pull more
• Leaning back to pull more

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps

Alternatives

• Kneeling Banded Pulldown
• Lat Pulldown
• Straight-Arm Pulldown