Band Kneeling Lat Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Kneeling Lat Pulldown

Step by step instructions, muscle activation and variants for the Band Kneeling Lat Pulldown.

EasyMiddle back

About this exercise

The band kneeling lat pulldown is a resistance band exercise performed from a kneeling position that targets the latissimus dorsi muscles. Kneeling removes leg drive and places greater demand on the core and back muscles to stabilize the movement.

How to Perform

  • Anchor a resistance band to an overhead point and kneel on the floor directly beneath it
  • Grip the band with both hands at shoulder width, arms fully extended overhead
  • Brace your core and keep your torso upright throughout the movement
  • Pull the band down toward your upper chest by driving your elbows toward your sides
  • Squeeze your lats at the bottom of the movement
  • Slowly extend your arms back to the starting position under control

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Kneeling Lat Pulldown

The Band Kneeling Lat Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius