Band Kneeling Lat Pulldown

Muscles worked

Setup

1. Secure a resistance band to the top crossbar of a power rack or a high, stable anchor point.
2. Kneel on both knees directly under or slightly behind the anchor point, facing the band.
3. Grasp the band with both hands using an overhand grip, slightly wider than shoulder-width apart.
4. Sit tall with your torso upright, core engaged, and arms fully extended so there is slight tension in the band.

How to do it

1. Exhale as you pull the band down toward your upper chest by driving your elbows down toward your ribcage.
2. Squeeze your shoulder blades together at the bottom of the movement, holding the contraction for one second.
3. Inhale as you slowly return the band to the starting position, maintaining control against the band's tension.
4. Follow a controlled tempo of 2 seconds down, 1 second pause, and 2 seconds up.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders forward.
• Drive the movement with your elbows rather than pulling with your hands.
• Maintain a neutral spine and avoid arching your lower back as you pull.
• Ensure your shoulders stay depressed (down) and away from your ears throughout the set.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to tuck your elbows into your back pockets.
• Use a thumbless grip to reduce bicep involvement and force the lats to do more of the work.

Make it harder

• Increase the resistance by using a thicker band or by gripping the band higher up toward the anchor point.
• Slow down the eccentric phase to 4 seconds to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the band kneeling lat pulldown work?

The band kneeling lat pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band kneeling lat pulldown?

The band kneeling lat pulldown uses resistance band.

Is the band kneeling lat pulldown good for beginners?

Yes. The band kneeling lat pulldown is a beginner-friendly movement and a strong foundation to build on.

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