---
title: "Band Kneeling Lat Pulldown"
description: "Secure the middle of the resistance band to a sturdy anchor point above head height."
locale: en
slug: band-kneeling-lat-pulldown
url: "https://hi.fitness/exercises/band-kneeling-lat-pulldown"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/ccf7c23b-band-kneeling-lat-pulldown_female.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Band Kneeling Lat Pulldown

Secure the middle of the resistance band to a sturdy anchor point above head height.

## How to do it

1. 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.
2. Pull the handles down towards your shoulders, bending your elbows and keeping them close to your body until your hands are near shoulder height.
3. Squeeze your shoulder blades together at the bottom of the movement, ensuring a full contraction of your back muscles.
4. 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.

## Similar exercises

- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar
- [Chin Up](https://hi.fitness/exercises/chin-up) - Lats · Pull-up bar
- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Pull-up bar
- [Close-reverse Grip Chin-up](https://hi.fitness/exercises/close-reverse-grip-chin-up) - Lats · Pull-up bar
- [Chin Ups (Narrow Parallel Grip)](https://hi.fitness/exercises/chin-ups-narrow-parallel-grip) - Lats · Pull-up bar
- [Chin Up Reverse Wide Grip](https://hi.fitness/exercises/chin-up-reverse-wide-grip) - Lats · Pull-up bar
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer