The Kneeling One Arm Pulldown is a challenging exercise that targets the back and arm muscles. It requires a resistance band and a sturdy anchor point, such as a door frame or a squat rack.
How to perform
To perform the Kneeling One Arm Pulldown exercise, follow these steps:1. Begin by attaching the resistance band to the anchor point at chest height.
2. Kneel down in front of the anchor point, facing away from it.
3. Grasp the resistance band with one hand and extend your arm overhead, keeping a slight bend in the elbow.
4. Engage your core and maintain a straight back as you pull the band down towards your hip, bending your elbow and squeezing your lat muscles.
5. Slowly release the band back to the starting position, keeping control of the movement.
6. Repeat for the desired number of repetitions on one arm before switching to the other arm.
7. Make sure to keep your shoulder blades down and back throughout the movement to avoid straining your neck or shoulders.
This exercise is great for strengthening the back muscles, improving posture, and building overall upper body strength. It is important to use proper form and control throughout the movement to avoid injury and maximize the benefits of the exercise.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.