Back · Resistance Band
Resistance Band Kneeling Cross Body Lat Pulldown
How to do the resistance band kneeling cross body lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band high overhead and kneel facing it, holding the band in one hand with the arm extended up. Pull the band down and across your body toward the opposite hip, driving your elbow down and squeezing your lat. Control the return back to full overhead stretch.
- 1Your lat engaging as your elbow drives down and across
- 2An upright torso while your shoulder blade pulls down
- 3A long stretch on the lat at the top of each rep
Common mistakes
- Don't lean away or use body weight to drag the band down
- Avoid pulling mainly with your biceps
- Don't let the band snap you back up; control both directions
Muscles worked
The resistance band kneeling cross body lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
Kovo programs the resistance band kneeling cross body 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.