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Resistance Band Single-Arm Lat Pull Down
A unilateral vertical pull using a resistance band anchored overhead that targets the lats and biceps to build back strength and address imbalances; commonly used as a portable alternative to machine pulldowns.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head, Brachialis
Shoulders
7/10Rear Delts
Traps
6/10Upper Traps, Mid Traps
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure a resistance band to a high anchor point overhead. Kneel or sit facing the anchor, grasping the band with one hand, arm fully extended upward.
- Initiate the movement by depressing your shoulder blade.
- Pull your elbow down towards your hip, keeping it close to your torso.
- Squeeze your lat muscles firmly at the bottom of the movement.
- Slowly extend your arm back to the starting position, resisting the band's pull.
- Maintain a stable torso and avoid rotating your spine.
Coaching Tips
Form Cues
- Drive elbow to hip
- Keep shoulder down
- Control the return
- Chest up
Breathing
Inhale as you extend your arm upward; exhale as you pull the band down.
Tempo
3-0-1
Range of Motion
Full extension overhead to elbow reaching the side of the torso.
Safety
Safety Notes
- Ensure the band is securely anchored to a stable object.
- Check band for tears or wear before use.
Spotting
Not recommended; self-spot by adjusting band tension or position.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Rotating torso
- Flaring elbow out
When to Avoid
- Shoulder impingement
- Acute back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic pulling form
- Core stability competency
Also known as
One-Arm Band Lat Pulldown, Single-Arm Banded Pulldown, Unilateral Band Lat Pull, Band Single Arm Pulldown
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