Kneeling Pulldown (band)
Complete guide to Kneeling Pulldown (band). Learn proper form, technique, and execution. Targets Back — Lats. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Kneeling Pulldown (band)
Anchor a resistance band overhead and grab one end in each hand.
Kneel or sit below the anchor point with your arms fully extended upward.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both hands down toward your shoulders by driving your elbows down and back, squeezing your lats at the bottom and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |