10 Best Band Kneeling One Arm Pulldown Alternatives for Home and Gym

Ranked Band Kneeling One Arm Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Band Kneeling One Arm Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Band Underhand Pulldown

   86% match

   • Lats
   • Band
   • Intermediate
   • Compound

   Pick this when you want to work the lats with less balance to manage.

   How to perform this exercise

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
   4. Extend your arms fully overhead, keeping your elbows slightly bent.
   5. Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a band, the same as the Band Kneeling One Arm Pulldown
   • Body position: kneeling, the same as the Band Kneeling One Arm Pulldown
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
2. 

   2. Kneeling Single-arm High Pulley Row

   85% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the lats.

   How to perform this exercise

   1. Attach a single handle to a high pulley and make your weight selection.
   2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
   3. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
   4. After a brief pause, return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a cable, not a band
   • Body position: kneeling, the same as the Band Kneeling One Arm Pulldown
3. Play demonstration

   3. Cable One Arm Pulldown

   79% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a single handle to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the handle with an overhand grip and extend your arm fully.
   4. Keep your back straight and your core engaged.
   5. Pull the handle down towards your side while keeping your elbow close to your body.
   6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
   7. Slowly release the handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch sides and repeat the exercise with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a cable, not a band
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
4. Play demonstration

   4. Band Close-grip Pulldown

   78% match

   • Lats
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
   3. Step back to create tension in the band, keeping your feet hip-width apart.
   4. Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a band, the same as the Band Kneeling One Arm Pulldown
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
5. Play demonstration

   5. Band Fixed Back Close Grip Pulldown

   77% match

   • Lats
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
   2. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
   3. Grasp the band with a close grip, palms facing towards you.
   4. Keep your back straight and engage your core.
   5. Pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
   7. Slowly release the band back to the starting position, maintaining control throughout the movement.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a band, the same as the Band Kneeling One Arm Pulldown
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
6. Play demonstration

   6. Band Fixed Back Underhand Pulldown

   77% match

   • Lats
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the band to a sturdy anchor point above your head.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
   4. Step back to create tension in the band, keeping your arms fully extended.
   5. Engage your core and squeeze your shoulder blades together.
   6. Pull the band down towards your chest, leading with your elbows.
   7. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
   8. Slowly release the tension in the band and return to the starting position.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a band, the same as the Band Kneeling One Arm Pulldown
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
7. 

   7. Kneeling High Pulley Row

   76% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
   2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
   3. After pausing briefly, slowly return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a cable, not a band
   • Body position: kneeling, the same as the Band Kneeling One Arm Pulldown
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
8. Play demonstration

   8. Lever One Arm Lateral Wide Pulldown

   76% match

   • Lats
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
   3. Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
   4. Slowly return the handle to the starting position, fully extending your arm.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a machine, not a band
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
9. 

   9. One Arm Lat Pulldown

   75% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
   2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
   3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
   4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Band Kneeling One Arm Pulldown
   • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
   • Equipment: a cable, not a band
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Band Kneeling One Arm Pulldown
10. Play demonstration

    10. Band Assisted Pull-up

    74% match

    • Lats
    • Band
    • Beginner
    • Compound

    How to perform this exercise

    1. Attach the band to a pull-up bar or sturdy anchor point.
    2. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
    4. Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, the same as the Band Kneeling One Arm Pulldown
    • Equipment: a band, the same as the Band Kneeling One Arm Pulldown
    • Body position: hanging, not kneeling