Band Kneeling Pulldown
Back ·Band ·Beginner
Muscles worked
Back
Biceps
How to do Band Kneeling Pulldown
- Anchor a band high overhead — over a door, a beam, or a pull-up bar — and grab both ends.
- Kneel down far enough that the band has tension at full arm extension, with arms reaching up and out.
- Pull both elbows down and slightly back toward your ribs, leading with the elbows rather than the hands.
- Squeeze your shoulder blades down and together at the bottom, feeling the lats fully contract.
- Slowly return to the starting position over 2 to 3 seconds, fighting the band the whole way up.
- Repeat for 10 to 15 reps, prioritizing a strong lat squeeze at the bottom of every rep.
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