Single Arm Lat Pulldown (Band)

Single-arm pulling exercise using a resistance band to target the lats and improve unilateral back strength.

Instructions

1. Anchor a resistance band above your head or have a partner hold it overhead.
2. Stand with feet shoulder-width apart, facing the anchor point.
3. Grab the band with one hand, arm extended overhead with a slight elbow bend.
4. Keep your torso upright and engage your core for stability.
5. Pull the band down toward your hip, driving your elbow down and back.
6. Squeeze your lat hard at the bottom of the movement, feeling the back contraction.
7. Control the return to the starting position under tension and complete all reps before switching sides.

Tips

• Initiate the movement with your elbow, not your hand, to maximize lat activation
• Keep your torso stable and avoid leaning or rotating during the pull
• Pull to approximately waist or hip level for optimal range of motion
• Maintain a slight elbow bend throughout to keep constant tension on the lat
• Breathe out as you pull down, breathe in as you return