Single-Arm Band Lat Pulldown

Lats Tier B for Lats Resistance Band Compound Pull

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3sets

10-12reps /side

60srest

~5.5kcal/min

LatsB Latissimus Dorsi Teres Major

Biceps Upper Back Obliques

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLats

Lats — the sides of your back under the armpits — and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the elbows down to your back pockets, chest up.”

Tempo · Pull 1 s · pause 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
Feel it in Neck / upper trapsShoulders creeping to the ears. Pull the shoulder blades down first, then bend the elbows.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Train one side at a time and match the reps on both sides.
Squeeze the glute of the down knee to keep your hips level.
Working one side at a time helps even out strength differences between your left and right lats.
Let your palm turn slightly inward as you pull if that feels more natural.
Pick a band tension that lets you finish every rep with good form.