Band Kneeling Pulldown

Band Kneeling Pulldown


This exercise involves kneeling in front of a cable machine and pulling the cable down towards your chest while keeping your elbows close to your body. It primarily targets the muscles in your back and arms.

Muscle Group

Equipment Required

Band Kneeling Pulldown Instructions

  1. Attach a resistance band to a high anchor point, such as a pull-up bar or sturdy hook.
  2. Kneel down in front of the anchor point and grab the resistance band with both hands, palms facing down.
  3. Engage your core and keep your back straight as you pull the band down towards your chest, bending your elbows and squeezing your shoulder blades together.
  4. Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position.
  5. Repeat for the desired number of reps.

Band Kneeling Pulldown Form & Visual

Band Kneeling Pulldown

Band Kneeling Pulldown Benefits

  • Targets the upper back muscles, specifically the latissimus dorsi
  • Improves posture and spinal alignment
  • Increases upper body strength and endurance
  • Can be modified for different fitness levels by adjusting the resistance band tension
  • Requires minimal equipment and can be done at home or in a gym

Band Kneeling Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps

Band Kneeling Pulldown Variations & Alternatives

  • Single arm kneeling pulldown
  • Wide grip kneeling pulldown
  • Narrow grip kneeling pulldown
  • Reverse grip kneeling pulldown
  • Assisted kneeling pulldown
  • Resistance band kneeling pulldown