Back · Resistance Band
Band Knelling Lat Pulldown
How to do the band knelling lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and kneel beneath it, holding an end in each hand with arms extended up. Pull the band down toward your upper chest by driving your elbows down and back, then return under control to a full stretch overhead. Keep your torso tall and core braced so the band can't pull you forward.
- 1A strong lat squeeze under the armpits as you pull down
- 2Elbows driving down and back to lead the movement
- 3Mid-back assisting with the biceps secondary
Common mistakes
- Shrugging your shoulders up toward your ears
- Leaning back to turn it into a row
- Letting the band snap you back instead of controlling the return
Muscles worked
The band knelling lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
Kovo programs the band knelling lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.