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
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.
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.
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.
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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