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Resistance Band Kneeling Lat Pulldown
Kneeling resistance band pulldown that targets lats and upper back to build pulling strength and improve posture; serves as a cable machine alternative for home or travel workouts.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Traps, Abs
Accessory Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Biceps
6/10Long Head, Short Head, Brachialis
Shoulders
4/10Rear Delts
Traps
4/10Upper Traps, Mid Traps, Lower Traps
Abs
3/10Glutes
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor a resistance band to a high sturdy point overhead. Kneel facing it in a tall position with hips extended, knees on a pad if needed, and grip the band with both hands wider than shoulders, arms extended upward.
- Brace core and glutes, keep back straight.
- Drive elbows down and back to pull band toward chest.
- Squeeze shoulder blades together at bottom.
- Pause briefly to feel lat contraction.
- Slowly extend arms back to start, controlling the band.
- Maintain tension throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows to hip pockets
- Squeeze shoulder blades
- Ribs down, core tight
- Drive with lats, not arms
Breathing
Inhale as you extend arms upward; exhale as you pull down while bracing core.
Tempo
2-1-2
Range of Motion
Start with arms fully extended overhead; pull until band reaches upper chest with elbows at sides, without arching back or shrugging shoulders.
Safety
Safety Notes
- Ensure anchor is secure to prevent detachment
- Select band resistance matching your strength
- Avoid hyperextending spine
- Engage core to protect lower back
- Control eccentric phase to prevent snap-back
Spotting
Spotting not required; use a stable anchor and appropriate band resistance for self-supported execution.
Common Mistakes
- Arching lower back
- Using momentum to jerk band
- Shrugging shoulders upward
- Leaning back excessively
- Releasing tension at top
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension for posture
Build Up First
- Basic pulling form knowledge
- Core bracing competency
Also known as
Banded Kneeling Lat Pulldown, Kneeling Band Lat Pull, Tall Kneeling Band Pulldown
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