One Arm Resistance Band Pull-Down

The one-arm resistance band pull-down is an excellent unilateral pulling exercise that mimics the mechanics of a pull-up while allowing for greater focus on each side of the body. This movement primarily strengthens the latissimus dorsi (lats), biceps, and rear deltoids, while also engaging the core for stability. Since it is performed with a resistance band anchored to the top of a doorframe, it serves as an ideal at-home alternative to pull-ups and traditional cable machine lat pulldowns.

This exercise is suitable for all levels, as the resistance can be adjusted by using bands of different thicknesses. It is particularly beneficial for those working towards one-arm pull-ups, as it isolates each arm and reinforces the necessary pulling mechanics. A good baseline of pulling strength (such as being able to perform regular pull-ups or ring rows) is recommended before incorporating this movement into a progression plan.

For this exercise, you’ll need a resistance band and a secure anchor point at the top of a doorframe. You may also use a handle attachment for added comfort, though it’s not necessary. A chair or kneeling position can be used for stability, especially if the doorframe is high.

How to Perform a One-Arm Resistance Band Pull-Down

1. Anchor the Band: Secure a resistance band to the top of a doorframe using a strong anchor, such as a doorway attachment or securely wedging the band in a closed door. Make sure it is firmly in place before starting.

2. Grip the Band: Stand or kneel beneath the band and grip it with one hand, using either a neutral (hammer) grip or an underhand (supinated) grip for variation. Extend your arm fully overhead.

3. Engage Your Core: Keep your torso upright and avoid excessive arching or leaning. Engage your core and maintain a stable stance.

4. Initiate the Pull: Pull the band downward and slightly towards your torso, leading with your elbow rather than your hand. Focus on contracting your lat muscles as you pull.

5. Complete the Movement: Pull until your hand reaches just below your chin or at shoulder level, keeping your elbow tucked close to your body. Squeeze your lats at the bottom.

6. Controlled Return: Slowly release the band back to the starting position, maintaining tension and control throughout the movement.

7. Repetitions & Sets: Perform 10-15 reps per arm for 3-4 sets, ensuring equal workload on both sides.

Benefits of One-Arm Resistance Band Pull-Downs

• Develops Lat Strength & Endurance: Isolates the lats for better activation, helping with pull-up progressions.

• Enhances Unilateral Strength: Corrects imbalances between the left and right sides of the body.

• Improves One-Arm Pulling Mechanics: Serves as a fundamental building block for one-arm pull-ups and weighted pull-ups.

• Strengthens Stabilizers: Engages the rear delts, traps, and core, helping with overall pulling performance.

• Accessible Alternative to Cable Machines: Provides a portable and home-friendly lat pulldown option.

Common Mistakes to Avoid

• Using Too Much Momentum: Avoid jerking the movement—focus on slow, controlled reps.

• Leaning Back Excessively: Keep your core engaged to prevent your lower back from compensating.

• Overusing the Arm Instead of the Lats: Lead the movement with your elbow, not your wrist, to maximize lat engagement.

• Incomplete Range of Motion: Ensure you fully extend and contract the muscle with each rep.

• Uneven Strength Development: Train both arms equally to avoid imbalances.

Gym Equivalents for One-Arm Resistance Band Pull-Downs

• Single-Arm Lat Pulldown (Cable Machine)

• Assisted One-Arm Pull-Ups

• Dumbbell Pullover (Unilateral)

• One-Arm Bent-Over Dumbbell Rows

The one-arm resistance band pull-down primarily targets:

•Primary: Latissimus dorsi (lats), biceps brachii.

•Secondary: Rear deltoids, rhomboids, trapezius, core (for stabilization).

During the pull-down phase, the lats and biceps work together to bring the arm downward, while the rear delts and traps help stabilize the movement. The core prevents excessive body movement and rotation, ensuring proper form.

The one-arm resistance band pull-down is a fantastic exercise for developing unilateral lat strength, which translates directly to better pull-ups, rows, and one-arm pulling movements. By adjusting resistance, tempo, and positioning, you can customize the exercise to match your current strength level and goals. Over time, reducing band assistance and incorporating more challenging variations will help progress toward advanced calisthenics movements like one-arm pull-ups and archer pull-ups.