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Lats · Beginner

Band Heel-Seated Lat Pulldown

Bilateral overhead band pulldown performed kneeling while seated on the heels for controlled lat, upper-back, and arm strength.

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Band Heel-Seated Lat Pulldown demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely overhead and kneel facing the anchor with one end in each hand.
  2. 02Sit tall on your heels with your arms extended overhead and shoulders active.
  3. 03Draw your elbows down and back toward your ribs until your hands reach shoulder level.
  4. 04Keep your chest tall and avoid leaning backward to shorten the pull.
  5. 05Extend your arms overhead slowly while maintaining band tension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionLat PulldownRelated variationMini Band Lat Pull DownRelated variationBand Tall Kneeling Lat PulldownRelated variationClose Grip Lat PulldownRelated variationAssisted Pull-Up MachineRelated variationReverse Grip Lat Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

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