Exercise guide
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Intermediate
- Compound
- Rep-based
- Back
This unilateral isolation exercise targets the lats and posterior deltoids through a diagonal cross-body path, using a supinated grip to maximize tension in the lower lats and mid-back. The kneeling position provides a stable base to isolate the pulling mechanics and increase the effective range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to the top of a power rack or a high sturdy point.
- Kneel on the floor perpendicular to the anchor point, so the band is to your side.
- Reach across your body with the arm furthest from the anchor and grasp the band with a supinated (palm up) grip.
- Position yourself far enough away so the band is taut when your arm is fully extended diagonally across your midline.
How to do it
- Exhale as you pull the band down and across your body in a wide arc toward your hip, keeping the arm straight.
- Drive your shoulder blade down and back as your hand approaches your outer thigh.
- Inhale and slowly reverse the movement, allowing the band to pull your arm back to the diagonal starting position over 2-3 seconds.
- Complete all reps on one side before switching your kneeling orientation to train the other arm.
Form checklist
- Keep your torso square and avoid rotating your hips or chest toward the band.
- Maintain a slight micro-bend in the elbow to protect the joint, but do not allow the elbow to flex or extend during the rep.
- Ensure your palm remains facing upward (supinated) throughout the entire range of motion.
- Depress your scapula before starting the pull to avoid shrugging into your neck.
Pro tips
- Focus on driving your pinky finger toward your hip to better engage the posterior deltoid and lower lat fibers.
- Imagine pulling your shoulder blade into your opposite back pocket to maximize the mind-muscle connection with the mid-back.
Make it harder
- Increase the distance from the anchor point to create higher peak tension at the bottom of the movement.
- Add a two-second isometric hold at the hip to increase time under tension for the lats.
Frequently asked
- What muscles does the resistance band kneeling cross body single straight arm supinated pulldown work?
- The resistance band kneeling cross body single straight arm supinated pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the resistance band kneeling cross body single straight arm supinated pulldown?
- The resistance band kneeling cross body single straight arm supinated pulldown uses resistance band.
- Is the resistance band kneeling cross body single straight arm supinated pulldown good for beginners?
- The resistance band kneeling cross body single straight arm supinated pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.