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Band Kneeling Lat Pulldown


Band Kneeling Lat Pulldown
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Biceps, Shoulders, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Lats

Overview of Lat Pulldown

The lat pulldown is a great exercise for targeting the muscles in your back, specifically the latissimus dorsi. This muscle is responsible for pulling your arms down and back, which is why the lat pulldown is such an effective movement for developing strength and size in this area.

In addition to targeting the lats, the lat pulldown also works the muscles in your shoulders and upper arms. By using a resistance band instead of a weight machine, you can also increase the range of motion and work your muscles through a greater range of motion. This not only helps to build muscle, but it can also improve your mobility and flexibility. 

How to Do It

  1. Attach the band to the cable machine and set the height so that the band is at about chest level.
  2. Step forward so that the band is taut and your arms are extended in front of you, perpendicular to your body.
  3. Bend your knees and place your shins on a towel or pad for comfort.
  4. Keeping your back straight, pull the band down to your sides, bringing your elbows back and squeezing your shoulder blades together.
  5. Return to the starting position and repeat for desired repetitions.

Lat Pulldown Tips

  1. You should tone your abdominal muscles as you pull the bar towards your body. This will ensure that your spine doesn't arch too much.
  2. You must control the weights during each rep.
  3. As you pull, don't let your head jut forward.
  4. Similar to the previous step, ensure that the shoulder blade remains in contact with the rib cage. You don't need to lock the shoulder blade. Just move through the joint.
  5. Allow the shoulder to rotate internally and shrug slightly at its top. The movement will be reversed and the shoulder blade will be depressed before you pull the arm.

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