Kneeling Banded Pulldown

A banded pulldown from your knees; it teaches lat connection before progressing to pull-ups.

• Compound
• Cable
• Beginner

How to do it

• Kneeling, band anchored high
• Pull your elbows down towards your sides
• Squeeze your lat at the finish

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Pulling with trunk momentum
• Not completing the stretch at the top

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps

Alternatives

• Lat Pulldown
• Straight-Arm Pulldown