Kneeling Band Lat Pulldown

lats, bicepsBench, Resistance Band

Targets your lats and biceps using resistance band tension. The kneeling position anchors your hips so you can focus purely on driving your shoulder blades down and back safely.

How to do it

1Anchor the band overhead and kneel facing a bench, resting your thighs against it for support.

2Hold the band ends overhead with straight arms so there is light tension at the top.

3Squeeze your shoulder blades down and pull your elbows toward your ribs, driving the band to your upper chest.

4Pause briefly at the bottom to squeeze your lats tightly.

5Slowly extend your arms overhead, controlling the tension as your lats stretch.

Common mistakes

Pulling entirely with your arms instead of depressing your shoulders, shifting work to your biceps.

Arching your lower back or leaning far back to pull the band down.

Letting the band snap your hands back up without maintaining eccentric control.

Breathing

Exhale as you pull the band down to your chest; inhale as you return to the start position.

Make it harder or easier

To make it easier, switch to a lighter band. To make it harder, use a heavier band or hold a 2-second squeeze at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.