Band Pulldown

How To Do A Tall Kneeling Band Pulldown
By Alli McKeeFebruary 19, 2016

Video Transcription: 

The tall kneeling pulldown is a fantastic alternative to doing a lat pull down it can be performed with a band or a cable machine.  Today I am going to show you how to do it with a band.   The tall kneeling part is great because it adds an extra element of core stability, however you must make sure you are doing the tall kneeling position correctly.  A lot of people when they go tall kneeling -  they lack core stability so - they are arching through their back instead of tucking their pelvis under bringing the their ribs toward their pelvis and staying tall.  The other mistake I see is people leaning back for stability, you don’t want that. You want to stay nice and tall, thinking about getting tall through the crown of your head, keeping your ribs down towards your pelvis, squeezing your glutes and bracing your core.  

From there, you are going to grab the band.  Generally using the palm in grip, and you are going to think about pulling the band straight down, keeping your elbows by your side and your thumbs ending up at your shoulders. Squeeze your shoulder blades back and down, chest nice and tall, without hyperextending your spine. If you find that is too hard, you can go to a single band and just grab just one strand of each and do the same movement. That, or you can move your hands farther down on the band so there’s less tension.  If it’s too easy, make sure you grab a little bit higher. Again, this can be done with a cable machine, with a rope attachment with a bar, basically anything you want!



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About the author:  Alli McKee

Alli is a certified strength and conditioning specialist. She's contributed to and modeled for a number of major publications including Oxygen magazine and the New Rules of Lifting: Supercharged. You can find out more about Alli on her personal blog at

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