Exercise guide
Resistance Band Kneeling Cross Body Lat Pulldown
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral movement uses a cross-body pulling angle to maximize the stretch on the lats and improve the mind-muscle connection. By pulling across the midline, you achieve a greater range of motion and peak contraction compared to standard vertical pulldowns.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to the top of a power rack.
- Kneel on the floor perpendicular to the anchor point, so the band is positioned to your side.
- Reach across your body with the arm furthest from the rack and grasp the band with a neutral grip.
- Position yourself far enough away so the band is taut when your arm is fully extended overhead at a diagonal angle.
How to do it
- Exhale as you pull the band down and across your body toward your hip, driving your elbow toward your back pocket.
- Squeeze your lat and mid-back at the bottom of the movement, keeping your torso stationary.
- Inhale as you slowly return the band to the starting position, allowing the band to pull your arm into a deep stretch.
- Maintain a controlled 2-1-2 tempo, focusing on the tension throughout the entire range of motion.
Form checklist
- Keep your chest facing forward; do not rotate your torso toward the band as you pull.
- Ensure your elbow leads the movement rather than pulling primarily with your hand.
- Keep your core braced and spine neutral to prevent arching your lower back.
- Maintain a slight bend in the elbow at the top to keep constant tension on the muscle.
Pro tips
- At the top of the rep, allow the band to pull your shoulder blade slightly upward to maximize the eccentric stretch on the lats.
- Think about 'tucking' your elbow into your side to minimize bicep involvement and maximize lat recruitment.
Make it harder
- Increase the distance from the power rack to create higher resistance throughout the movement.
- Incorporate a 3-second isometric hold at the bottom of each rep to increase time under tension.
Frequently asked
- What muscles does the resistance band kneeling cross body lat pulldown work?
- The resistance band kneeling cross body lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band kneeling cross body lat pulldown?
- The resistance band kneeling cross body lat pulldown uses resistance band.
- Is the resistance band kneeling cross body lat pulldown good for beginners?
- The resistance band kneeling cross body lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.