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Back · Band
Band Kneeling Lat Pulldown
Band Kneeling Lat Pulldown is a beginner compound strength exercise that works the lats (back), with the upper back and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
How to do Band Kneeling Lat Pulldown
- 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.
Form tips
- Exhale as you pull the band handles down and inhale as you return to the starting position.
- Perform the exercise slowly and with control to maximize muscle engagement.
- Focus on squeezing your back muscles at the bottom of the movement.
Band Kneeling Lat Pulldown alternatives
More lats exercises
Band Kneeling Lat Pulldown FAQ
What muscles does Band Kneeling Lat Pulldown work?
Band Kneeling Lat Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Band Kneeling Lat Pulldown?
You need a band and a sturdy surface.
How many sets and reps of Band Kneeling Lat Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Kneeling Lat Pulldown good for beginners?
Yes. Band Kneeling Lat Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Band Kneeling Lat Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Kneeling Lat Pulldown?
Other exercises for the lats include Cable Pulldown (Pro Lat Bar), Cable One Arm Lat Pulldown, Cable Close Grip Front Lat Pulldown and Cable Pulldown.
For developers
Use Band Kneeling Lat Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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