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Lats · Resistance Bands

Kneeling Pulldown (band)

A movement that trains your lats, done with a resistance band. Your biceps and middle back help out.

Kneeling Pulldown (band), starting position
EquipmentResistance Bands
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Kneeling Pulldown (band) muscles worked, front viewKneeling Pulldown (band) muscles worked, back view
LatsPrimaryBiceps · Middle BackSecondary

How to do it

  1. Attach the band to a sturdy anchor point above your head.
  2. Kneel down and hold the band with one hand, palm facing down.
  3. Extend your arm fully overhead, keeping your elbow slightly bent.
  4. Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
  5. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

More lat exercises

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