StrengthIn review

Kneeling Band Lat Pulldown

A kneeling vertical pull that brings a high-anchored band down to the upper chest.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Vertical pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Anchor the band above head height and kneel facing it.
Hold one end in each hand and move back until the band has tension with the arms straight and reaching up.

Do the rep

Pull the elbows down toward the ribs until the hands reach the upper chest.
Let the arms return to straight under control while the hips stay over the knees.

What counts as a rep

A rep counts when the hands reach the upper chest and the arms return to straight.

One rep starts with straight arms reaching toward the anchor, brings the hands to the upper chest, and ends after a controlled return to straight arms.

Breathing

Exhale as you pull down; inhale as the arms return.

Cues

Keep the hips over the knees.
Drive the elbows down.
Use a stronger band when the reps get easy.

Common mistakes

Sitting back onto the heels
What you seeThe hips move back as the hands come down.
FixSqueeze the glutes and keep the hips over the knees.
A tall kneeling position keeps the trunk still for the pull.
Shrugging
What you seeThe shoulders rise toward the ears during the pull.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the pull directed to the back.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips on the anchor or shows a tear.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Biceps · moderate confidence

Assisting

Rear deltoids · moderate confidence
Forearms and grip · moderate confidence

Equipment

Resistance band

Optional: Pull up bar, Floor mat

Anchor the band above head height on a pull-up bar or a fixed post. Do not anchor it in a door.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 1, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_lat_pulldown, the closest Wave 1 record.
The CSV lists horizontal-pull. The band moves from overhead to the chest, so the record uses vertical-pull and primary_vertical_pull.
Band resistance has no kg value. The prescription is reps only, and a cue asks for a stronger band when the reps get easy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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