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Kneeling Band Lat Pulldown

Do you want to train your lats during home workouts but don’t want to invest in a lat pulldown machine?

This is a common problem when training at home, as many lack the spare cash for complex equipment and machines.

But what if we could replicate the lat pulldown, at a fraction of the cost, while using far less space?

In this article, we discuss the kneeling band lat pulldown. We cover a step-by-step exercise guide, professional tips, anatomy, and programming to help you grow a bigger back anywhere!

How To Do

  1. Loop the resistance band around the chin-up bar of a squat rack or anchor point.
  2. Grab the resistance band handles and kneel on the floor directly below the anchor point.
  3. Breathe in and engage your core and shoulder blade muscles to make a proud chest.
  4. Breathe out and pull the handles down until they reach shoulder height.
  5. Pause for a moment, then gradually release the band until it reaches the starting position.

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Tips From Expert

  • Focus on the correct breathing technique and engaging your core muscles for the duration of the set. This will keep your torso rigid, reducing unwanted movement, and improving lifting capacity.
  • Concentrate on squeezing the latissimus dorsi, pausing briefly at the bottom of the movement. This will improve your mind-muscle connection, which can improve results.
  • Pull down using your elbows. This will improve your ability to target your back muscles.
  • Maintain an upright posture and proud chest for the duration of the set. This will improve back muscle contraction.

Optimal Sets and Reps

Below we have listed load recommendations for different training styles including strength, hypertrophy, endurance, and power.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415+
Power Training3–51–5 (Explosive)
Optimal Sets & Reps of Kneeling Band Lat Pulldown

How to Put in Your Workout Split

The kneeling band lat pulldown is a compound exercise designed to target the latissimus dorsi, biceps, and forearms. This means that it can be programmed in a variety of workouts to increase muscle mass and enhance our physique.

Below we have listed various training splits that work well with the kneeling band lat pulldown,

Full-Body — The kneeling band lat pulldown is an upper-body compound exercise making it suitable for a full-body routine. Program it in the middle of your workout after your large compound lifts such as squats and chest exercises. This will ensure you have enough energy to perform your larger lifts.

To train for endurance, perform sets of 12–15 repetitions at a moderate to high intensity. Aim for 60% or less of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition with the correct technique.

Upper Body — Splitting your workouts into upper and lower body allows you to spend more time with each muscle group. This means you can perform more exercises, increasing training volume. The kneeling band lat pulldown is great for targeting multiple upper-body muscles. This helps us increase volume and promote muscle hypertrophy (increased muscle size).

Consider combining it alongside a resistance band bicep workout. This will increase your training volume, maximizing your muscle growth.

Bro Split — The bro split is a four or five-day training split, where you train a different muscle group each day. The kneeling band lat pulldown can be programmed on your back day.

For muscle growth, perform sets of 8–12 repetitions at a moderate to high intensity. Aim for 60%–80% of your one repetition maximum.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Our latissimus dorsi is a broad, flat muscle that spans from the lower back to the upper arm. It arises from the lower back fascia, a dense layer of connective tissue. It attaches to the inner side of the upper arm. Its purpose is to extend, internally rotate, and adduct, or bring the arms toward the body.

During the kneeling band lat pulldown, the latissimus dorsi shorten, pulling the band down to the body. From here, it then gradually lengthens (eccentrically contracting), as we release it back to the starting position.

During the medium grip lat pulldown, the latissimus dorsi muscle activation rate is approximately 80% of a maximum contraction. This uses a similar movement pattern to the banded version, highlighting the importance of the latissimus dorsi engagement.

Secondary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Biceps Long Head

Our biceps brachii consists of two heads: the long head and the short head. It is located at the front of the upper arm.

The biceps long head sits on the outer side of the upper arm bone, or humerus. It attaches to the front of the shoulder blade (scapula) and the forearm. Its primary function is to bend the elbow.

During the kneeling band lat pulldown, the biceps long head shortens, bending the elbow, to pull the band down. From here, the biceps elongate, allowing our elbow to extend, and return the band to the starting position.

During the medium grip lat pulldown, the biceps brachii muscle activation rate is approximately 60%.

Biceps Short Head

Our biceps short head is located on the front of the upper arm on the inner side. It originates from the front of the scapula and inserts into the forearm. Its principal function is to bend the elbow.

During the kneeling band lat pulldown, it works with the biceps long head to bend the elbow. As we pull down, the biceps short head shortens, pulling the handle toward shoulder height. It then lengthens as we release the handles to the starting position.

Brachialis

The brachialis is located beneath our biceps brachii on the upper arm. It originates from the upper arm and inserts into the forearm bone, or ulna. Its main function is to bend the elbow.

When we perform the kneeling band lat pulldown, the brachialis works alongside the biceps brachii to bend our elbow. As we pull down, it shortens, pulling the handles toward our shoulders. From here, it lengthens, enabling the elbow to extend and allows us to release the hands back to the beginning position.

Brachioradialis

Our brachioradialis is located at the front of the forearm. It arises from the humerus and attaches to the radius or forearm bone. Its purpose is to bend the elbow and rotate the forearm.

During the kneeling band lat pulldown, the brachioradialis shortens, working with the biceps to bend the elbow. Once the hands reach shoulder height, it lengthens, as we release the handle to the starting position.

Lower Trapezius

Our trapezius is divided into three sections: the upper, middle, and lower fibers. The lower trapezius runs across the back of our shoulders. It attaches to the spine and the outer side of the scapula. Its main function is to rotate and stabilize the scapula.

When we perform the kneeling band lat pulldown, it stabilizes and upwardly rotates the scapula in the downward phase. During the medium grip lat pulldown, the trapezius muscle activation rate is approximately 80%. It has a similar movement pattern to the kneeling lat pulldown, so we can assume they have similar activation levels.

Middle Trapezius

The middle trapezius is located below the upper trapezius. It attaches to the spine and the outer side of the scapula. Its primary functions are to rotate, stabilize, and retract the scapulas.

During the pulling phase, the middle trapezius shortens to downwardly rotate the scapulas. It then lengthens, allowing us to release the handle back overhead.

Posterior Deltoid

Our posterior deltoid is located on the back of our shoulder. It originates from the back of the scapula and is inserted into the humerus. Its purpose is to extend, externally rotate the arm, and stabilize the shoulder.

When we perform the kneeling band lat pulldown, the posterior deltoid shortens, stabilizing and extending the arm. From here, it lengthens as we release the handles back to the beginning position.

Equipment

Handle Band

Power Cage

Power Cage

Offers adjustable safety bars for secure lifts. Always check bar height before starting to ensure proper support.

Handle Band

These are great for providing full body resistance. Ensure you step on them using the middle of your feet. Use loop bands if none are available.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Inverted Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Cable Seated Row

Chair Inverted Row

Chin-Up

Pulse Row

Dumbbell Pullover

Who Should Do?

General Population

The training focus of the general population is to build lean muscle mass and enhance function in a time-efficient manner. Compound exercises are excellent for this as they target multiple muscle groups at once. 

The kneeling band lat pulldown is a compound exercise that targets the back, biceps, and shoulders. This enables us to increase the muscle mass of multiple muscle groups simultaneously. Furthermore, it is easy for the general population to set up at home, using a band and anchor point.  

We recommend adding it to your back workouts at home to allow us to increase training volume

Bodybuilders

Bodybuilding training requires significant overload at a moderate to high intensity. This can be achieved by performing a combination of compound and isolation exercises. These movements enable us to increase lean muscle mass and develop symmetry for aesthetic appeal. 

The kneeling band lat pulldown allows us to target our latissimus dorsi, and many of our upper body muscles. Being a compound movement means we can apply greater resistance for greater overload and intensity. These factors help us increase our upper body muscle mass, enhancing our physique. 

If you want to increase your upper body growth further, combine this exercise with these best long head bicep exercises. This will help you develop a well-balanced physique.

Who Should Not Do?

People With Elbow Tendinopathies

If you currently have an elbow tendinopathy you should avoid performing the kneeling band lat pulldown. Elbow tendinopathy is characterized by pain or inflammation on the inner or outer side of the elbow. This is when the tendon that attaches the muscle to the bone becomes inflamed.

The forearm muscles perform hand and wrist movements, and when they become inflamed, it can affect our grip.

If you are currently experiencing elbow pain, grasping and pulling the handles may increase sensitivity to the tendon. This can lead to pain, poor technique, and further aggravation.

If you believe you have an elbow tendinopathy, consult your physical therapist.

People With Shoulder Impingement Injuries

You should avoid the kneeling band lat pulldown if you are nursing a shoulder impingement injury. This is when the space surrounding our ball-and-socket joint is narrowed, which can lead to pain and dysfunction.

During the kneeling band lat pulldown, our shoulder joint will begin in the flexed position. This can be more uncomfortable and increase pressure in the joint. It can then lead to an increase in pain, inflammation, and poor technique.

If you are currently experiencing shoulder impingement, consult your physical therapist. 

Benefits Of The Exercise

Builds Strength

Building strength requires us to produce maximal force against an external resistance, at a high intensity. Our back muscles are some of the largest and strongest muscles in the body, which can be exhibited during pulling movements.

The kneeling band lat pulldown is great for challenging our back muscles. Being a compound movement, it utilizes the strength of the biceps and posterior deltoids. This means we can increase load significantly to near maximal loads, elevating our intensity to enhance our strength.

Enhances Posture 

Improving posture requires increasing endurance and strength of our postural muscles. The erectors spinae and trapezius are two muscle groups that maintain correct posture.

The kneeling band lat pulldown targets our trapezius. It contracts and downwardly rotates the scapulas while maintaining our correct posture. During the movement, our erector spinae muscle contracts to keep our torso upright and rigid for the duration of the set. These contractions help develop endurance and strength, improving our posture. 

Improves Core Strength

The kneeling position of the kneeling band lat pulldown requires us to engage our abdominal muscles to form a solid base. Unlike the seated lat pulldown which uses knee pads for support. the kneeling band lat pulldown requires core muscle engagement. 

During the exercise our abdominal muscles isometrically contract. This is when the muscle contracts but does not change in length. This increases pressure within the abdomen, this is known as intra-abdominal pressure.

As our abdominals sustain an isometric contraction, they increase endurance and muscle hypertrophy.  

Frequently Asked Questions

Is kneeling lat pulldown effective?

The kneeling lat pulldown is effective for increasing muscle mass and strength. Like the seated version, it overloads the back and arm muscles to promote muscle growth. Meanwhile, the kneeling position requires core strength to create a stable base.

Can you do kneeling lat pulldowns with resistance bands?

You can do the kneeling lat pulldown with a resistance band. This can be done by securing the band to an anchor point overhead, kneeling below, and performing the pulldown.

What muscles do kneeling lat pulldowns work?

The kneeling lat pulldown works the latissimus dorsi, trapezius, biceps, brachialis, and brachioradalis. This makes it an excellent upper body exercise for increasing volume and promoting muscle hypertrophy.

Is it bad to lean back during kneeling lat pulldowns?

It is not bad to lean back during the kneeling lat pulldown. Leaning back during the lat pulldown allows for the bar to pass the chin. However, if you are performing the exercise with independent handles, you can remain upright.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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