Band Kneeling Pulldown
A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.
Video
Body map
Primary
Lats
Secondary
Biceps
Step by step
- 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.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.