Band Knelling Lat Pulldown
Expert Advice
Focus on driving the elbows down and back, engaging the lats without hunching your shoulders.
How-to-do Steps
- Kneel on the floor with the resistance band anchored above you.
- Grasp the band with both hands, arms extended overhead.
- Pull the band down towards your chest, bending your elbows and squeezing your shoulder blades together.
- Slowly return to the starting position with arms fully extended.
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Muscles Worked
Band Knelling Lat Pulldown primarily targets the Lats, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Biceps20%
Forearms10%
Shoulders10%
Traps10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Knelling Lat Pulldown work?
Band Knelling Lat Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Knelling Lat Pulldown?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Knelling Lat Pulldown suitable for beginners?
Yes, Band Knelling Lat Pulldown is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
