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Last updated March 5, 2026
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Lats
Pulldown - Kneeling (band)
Kneel and pull a resistance band down from overhead to your chest, mimicking a lat pulldown movement.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
bicepsupper back / rhomboidsrear shoulderslower traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
band
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a resistance band to a high anchor point (door frame, pull-up bar, etc.).
- Kneel on the floor or on a mat facing the anchor.
- Step 2Starting Position
- Grip the band with both hands, arms fully extended overhead.
- Your torso should be upright with core engaged.
- There should be slight tension on the band at the start.
- Step 3Execution
- Pull the band down toward your upper chest by driving your elbows down and back.
- Squeeze your lats and pull your shoulder blades together at the bottom.
- Hold the contraction briefly.
- Slowly extend your arms back overhead under control.
- Maintain an upright torso and avoid leaning back excessively.