Band-Only Kneeling Pulldown
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Anchor the band overhead, on a rack or a door anchor.
- Kneel or sit under it and take a handle in each hand with the arms extended.
- Pull the hands down to the collarbones, elbows driving toward the ribs, then let the arms extend again.
FORM TIPS
- Keep the torso still. Leaning away turns this into a row, which is a different exercise.
- A band gets harder the further it stretches, so the bottom of the rep is where the work is.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
In the app
This guide covers these exercises in the Ægir Iron library:
- Band-Only Kneeling Pulldown
- Band-Only Seated Pulldown
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.