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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; portable alternative to machine pulldowns for hypertrophy and stability.
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
Anchor a resistance band to a high point overhead. Kneel or sit facing it, grasp one end with one hand, and extend arm fully upward with tension.
- Engage core and pull shoulder blade down and back.
- Bend elbow to pull band toward side of torso.
- Drive elbow down and back like tucking into pocket.
- Squeeze lats at chest height and pause briefly.
- Slowly extend arm back to start while keeping tension.
- Maintain neutral spine and avoid shrugging shoulder.
Coaching Tips
Form Cues
- Pull with back not arms
- Shoulder blade down and back
- Elbow to pocket
- Chest up, core tight
- Control the release
Breathing
Inhale as you extend the arm; exhale as you pull down and brace core throughout.
Tempo
3-1-2
Range of Motion
Start with arm fully extended overhead; pull until hand reaches chest height with elbow near torso, without hyperextending spine.
Safety
Safety Notes
- Ensure secure anchor to prevent snap-back
- Use appropriate band resistance to maintain form
- Avoid if acute shoulder pain or instability
- Keep spine neutral to protect lower back
- Stop if sharp pain in elbow or wrist
Spotting
Not typically required for resistance bands; use lighter band or assisted variation for safety if needed.
Common Mistakes
- Using momentum to jerk band
- Shrugging shoulders up
- Flaring elbows wide
- Leaning excessively forward
- Incomplete range on extension
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
Single-Arm Banded Lat Pulldown, One-Arm Band Lat Pull, Banded Unilateral Lat Pulldown
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