Band Kneeling Lat Pulldown Instructions
Positioning:
1. Secure the resistance band to the pull-up bar at a height above your head, ensuring it's tightly fastened.
2. Kneel on a soft surface (like a gym mat) facing the band, with your knees hip-width apart.
Starting Position:
1. Grasp the ends of the resistance band with both hands. Your palms can face either each other (neutral grip) or away from you (overhand grip).
2. Extend your arms overhead, keeping a slight bend in your elbows. Your hands should be in line with your shoulders.
3. Keep your core tight, back straight, and shoulders down away from your ears.
Movement:
1. Engage your core as you pull the band down towards your upper chest while keeping your elbows close to your body.
2. Focus on squeezing your shoulder blades together at the bottom of the movement.
3. Slowly return to the starting position, allowing your arms to extend back overhead while maintaining control of the band.
Repetitions:
- Aim for 10-15 repetitions for 2-3 sets, resting for about 30 seconds between sets.
Tips for Beginners:
- Start with a lighter resistance band to master the movement.
- Maintain control throughout the exercise; avoid using momentum.
- Keep your knees and hips stable throughout the movement to focus on the upper body.
