Reviewed exercise · beginner
Half-Kneeling Single-Arm Band Pulldown
A secondary vertical pull movement for back.
- Equipment
- bands
- Typical range
- 10–20 reps
- Also trains
- biceps, core
Set up
Anchor a band overhead and take a stable half-kneeling stance.
Execute
Pull one elbow toward the side while resisting torso rotation.
Return slowly and complete equal work on the other side.
Coaching cues
- Stay square.
- Move the elbow, not the torso.
Common mistakes
- Arching to finish the pull.
- Using uneven kneeling support.
Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.