Library / Lats
Tall-Kneeling Resistance Band Lat Pulldown
Bands · Vertical Pull · Compound
Lats BicepsUpper Back Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Upper Back
- Equipment
- Bands
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-18 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Sit in the lat pulldown station and secure your thighs firmly under the padded rollers.
- Grip the bar slightly wider than shoulder width and lean back 10 to 15 degrees.
- Initiate the pull by drawing your shoulder blades down, then pulling the bar smoothly to your upper chest.
- Pause for a peak lat squeeze, then control the bar back to the top over 3 seconds to full extension.
Joint & safety considerations
No specific joint contraindications are flagged for Tall-Kneeling Resistance Band Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Butterfly Pull-Up | Bodyweight swap | Bodyweight |
| Cable Bar Lateral Pulldown | Cable swap | Cable |
| Cable Lateral Pulldown with V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.