Band Kneeling One Arm Pulldown

latsbackband

Matutunan kung paano gawin ang Band Kneeling One Arm Pulldown nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Rhomboids.

Band Kneeling One Arm Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Kneeling One Arm Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Band Kneeling One Arm Pulldown nang may tamang form:

  1. 1I-attach ang band sa matibay na anchor point sa itaas ng ulo.
  2. 2Lumuhod at hawakan ang band gamit ang isang kamay, nakaharap ang palad pababa.
  3. 3Iextend ang braso nang buo sa itaas ng ulo, pinapanatiling bahagyang tekuk ang siko.
  4. 4Ikinapit ang mga lat muscles at hilahin ang band pababa patungo sa tagiliran, dinadala ang siko patungo sa tadyang.
  5. 5Huminto sandali sa ibaba, pagkatapos dahan-dahang bitawan ang tensyon at bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon, pagkatapos lumipat sa kabilang panig.

Mga Muscles na Ginagamit sa Band Kneeling One Arm Pulldown

Primary

lats

Secondary

bicepsrhomboids

Exercise Details

Equipment
band
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Band Kneeling One Arm Pulldown?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Tingnan ang instructions

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Kneeling One Arm Pulldown?

Ang Band Kneeling One Arm Pulldown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Rhomboids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Band Kneeling One Arm Pulldown?

Ang Band Kneeling One Arm Pulldown ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Kneeling One Arm Pulldown nang may tamang form?

Simulan sa pamamagitan ng I-attach ang band sa matibay na anchor point sa itaas ng ulo. Lumuhod at hawakan ang band gamit ang isang kamay, nakaharap ang palad pababa. Iextend ang braso nang buo sa itaas ng ulo, pinapanatiling bahagyang tekuk ang siko. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Band Kneeling One Arm Pulldown?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Band Kneeling One Arm Pulldown?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Band Kneeling One Arm Pulldown best for?

The Band Kneeling One Arm Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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