Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerCompoundResistance band
Band Kneeling One Arm Pulldown
Lats · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
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.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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