Execution
How to do it
- 01
Kneel or sit under the bar with the band looped over it, one end in each hand, arms extended overhead.
- 02
Brace your abs and keep your head in line with your back.
- 03
Start by lowering your shoulders, then pull your elbows down along your sides until your hands reach the top of your chest.
- 04
Return slowly until your arms are straight, without letting the band go slack.
Leaning back or arching your lower back to pull further.
Band anchored over a pull-up bar rather than a cable or machine. Sources: ACE — Seated Lat Pulldown, ACE — Kneeling Lat Pulldown. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It keeps a vertical pull in the workout when the assisted pull-up is not the right step, with a declared band resistance.
A bar that is present but incompatible with anchoring the band does not validate the movement; no makeshift setup is proposed.
Real requirements
Configurations kept genuinely separate
One resistance band + One pull-up bar
8–15 repetitions- Equipment
- One resistance band + One pull-up bar
- Supports and space
- enough usable floor space; an approved band anchor over the bar
- Setup
- 90 s
- Planned work
- 45 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 175–415 s