Back · Resistance Band
Resistance Band Kneeling Pulldown
How to do the resistance band kneeling 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
- Vertical Pull
- Mechanic
- Compound
How to do it
Anchor a resistance band above you. Kneel and pull the band to your chest, squeezing your lats, then release slowly.
- 1Kneel with the band anchored overhead and pull it down to your chest; you should feel your lats contracting
- 2Drive your elbows down and back, squeezing your shoulder blades together at the bottom
- 3Brace your core and keep your torso tall so the movement stays in your upper body
Common mistakes
- Don't arch your lower back or flare your ribs as you pull
- Avoid using your biceps to initiate the movement, focus on your back muscles
- Don't yank the band or let it snap back; control both directions
Muscles worked
The resistance band kneeling 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
Kovo programs the resistance band kneeling 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 April 2026.