Table Top Position Single Arm Lat Pulldown with Resistance Band
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Core
Back
Lat Strength
Stability
Banded
Unilateral
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Resistance Band
Anchor Point
Mat (optional)
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Intermediate
Overview
The Table Top Position Single Arm Lat Pulldown with Resistance Band combines core stability with lat activation. By maintaining a table top position while performing the pulldown, the exercise strengthens the lats and upper back while challenging anti-rotation control and trunk stability.
Muscles Worked
PRIMARY:
Latissimus dorsi
SECONDARY:
Middle and lower trapezius
Rhomboids
Posterior deltoid
Core stabilizers
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at a high point.
Start on hands and knees in a table top position, facing the anchor.
Position yourself far enough back so the band has tension at the start.
Hold the band with one hand, keeping your opposite hand and both knees grounded.
Brace your core and keep hips square.
Pull the band down along the side of your body, bringing your elbow toward your ribcage.
Control the return to the starting position.
Perform for prescribed reps, then switch to the opposite side.
Variations
Use lighter resistance to focus on control and endurance
Perform with a pause at end range for added lat engagement
Progress to a tall or half-kneeling single arm pulldown for more intensity
Benefits
Strengthens the lats and back in a controlled position
Challenges anti-rotation core stability
Promotes unilateral strength and balance between sides
Integrates core activation into a back-focused movement
COACHING CUES
Stay square and don’t rotate through the torso
Pull with your back, not just your arm
Keep hips level and core tight
Control the return, don’t let the band snap back
Notes
The Table Top Position Single Arm Lat Pulldown with Resistance Band is a hybrid back exercise that reinforces lat strength and core stability simultaneously. It’s an effective movement for athletes and general training to improve pulling strength and trunk control.