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Resistance Band Kneeling Cross Body Lat Pulldown

The resistance band kneeling cross body lat pulldown is a unilateral exercise designed to isolate the latissimus dorsi along an anatomical diagonal plane. It is ideal for correcting strength asymmetries and works well as an accessory movement after heavy compound pulls or within a home training program.

Muscles: Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the loop band to a sturdy high point and kneel side-on to it on both knees, torso upright.
Grip the free end of the band with the hand farther from the anchor, arm extended up and across your body toward the anchor.
Brace your core and keep your hips steady.
Inhale, then as you exhale, pull the band down and across your body, bending your elbow and driving it down to your side.
Squeeze your lat for a second, then inhale and slowly extend your arm back to the starting position.
Complete all repetitions, then switch sides.

Common mistakes

Rotating your torso toward the band shifts the mechanical load away from the lat and onto the obliques and spine.
Pulling primarily with your bicep and forearm limits back recruitment and causes premature arm fatigue.
Allowing the band to snap your arm back upward eliminates eccentric muscle tension and risks shoulder strain.
Arching the lower back destabilizes the core and disrupts the natural pulling angle.

Tips

Keep your core tight and your hips square to the front throughout the entire range of motion.
Initiate each repetition by depressing your scapula and driving your elbow down toward your back pocket.
Pause for a full second at the point of peak contraction to maximize tension against the band.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions per side, resting 60 to 90 seconds between sets.

Muscles worked

Resistance Band Kneeling Cross Body Lat Pulldown: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why is this exercise performed across the body?

The cross-body angle mirrors the natural orientation of the lower lat fibers, allowing for a deeper stretch and a more complete contraction than a standard vertical pulldown.

Can this exercise be done standing instead of kneeling?

Standing is possible, but kneeling eliminates lower-body momentum and ensures the torso remains stable throughout the movement.

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