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. Rear Pull-up

   64% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the lats with bodyweight alone.

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your body straight.
   3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
2. Play demonstration

   2. Bench Pull-ups

   64% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
   2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang with your arms fully extended and your body straight.
   4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
   5. Continue pulling until your chin is above the bar or surface.
   6. Lower yourself back down to the starting position with control.
   7. 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
3. Play demonstration

   3. Pull-up

   64% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and squeeze your shoulder blades together.
   3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
   4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
4. 

   4. Pullups

   64% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
   2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
   5. Repeat this motion for the prescribed amount 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
5. Play demonstration

   5. Rocky Pull-up Pulldown

   64% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand in front of a pull-up bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body straight.
   4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   5. Pause for a moment at the top, then slowly lower your body 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
6. Play demonstration

   6. Shoulder Grip Pull-up

   64% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
   2. Hang freely with your arms fully extended.
   3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
7. Play demonstration

   7. One Arm Chin-up

   63% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing a pull-up bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
   3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
   4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
   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, then switch arms and repeat.

   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: bodyweight only, not a band
   • Body position: hanging, not kneeling
   • Balance: harder to stay steady on than the Band Kneeling One Arm Pulldown
8. Play demonstration

   8. L-pull-up

   62% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang with your arms fully extended and your body straight.
   3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
   • Balance: harder to stay steady on than the Band Kneeling One Arm Pulldown
9. Play demonstration

   9. Wide Grip Pull-up

   62% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
   2. Engage your core and squeeze your shoulder blades together.
   3. Pull your body up towards the bar until your chin is above the bar.
   4. Lower your body back down to the starting position with control.
   5. 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: bodyweight only, not a band
   • Body position: hanging, not kneeling
10. 

    10. Wide-grip Rear Pull-up

    62% match

    • Lats
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount 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: bodyweight only, not a band
    • Body position: hanging, not kneeling