Band Kneeling Pulldown
Description
The band kneeling pulldown mimics a cable lat pulldown by anchoring a resistance band overhead and pulling it down while kneeling. The kneeling position prevents body english, keeping the movement strict. It is an effective at-home lat exercise.
Muscle Group
Equipment Required
Band Kneeling Pulldown Instructions
- Anchor a resistance band at a high point overhead (pull-up bar, top of door frame).
- Kneel on the floor facing the anchor. Grip both ends of the band with palms facing forward.
- Start with arms extended overhead, band taut.
- Pull the band down by driving your elbows down and back toward your ribs.
- Squeeze your lats at the bottom of the pull.
- Slowly extend your arms back overhead under control.
- Maintain an upright torso throughout.
- Use a thicker band for more resistance. Aim for 12 to 15 reps.
Band Kneeling Pulldown Form & Visual
Band Kneeling Pulldown Benefits
- Mimics lat pulldown at home
- Kneeling prevents cheating
- Builds the lats and biceps
- Highly portable
- Easy to scale by band thickness
- Useful when no cable machine is available
Band Kneeling Pulldown Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Trapezius (lower)
- Rhomboids
- Posterior deltoid
Band Kneeling Pulldown Variations & Alternatives
- Lat Pulldown (cable)
- Band Close-Grip Pulldown
- Band Straight-Arm Pulldown
- Pull-Up
- Standing Band Pulldown
