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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Biceps
Band Kneeling Lat Pulldown
4 steps Updated 29/08/2026
Band Kneeling Lat Pulldown is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major).
Step by step
How to perform it
- Secure the middle of the resistance band to a sturdy anchor point above head height. Kneel on the floor facing the anchor point, holding one handle of the band in each hand with your arms extended overhead and palms facing forward.
- Pull the handles down towards your shoulders, bending your elbows and keeping them close to your body until your hands are near shoulder height.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring a full contraction of your back muscles.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Band Kneeling Lat Pulldown
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