Kneeling Lat Pulldown
Kneel on the floor facing a high cable pulley and grab the handle with one or both arms fully extended overhead. Brace your core and keep your torso upright, then pull the handle down toward your shoulder by driving your elbow down and back, leading with the lat. Squeeze at the bottom without leaning excessively back. Control the cable on the way up until your arm is fully stretched overhead. The kneeling position removes leg drive and forces strict lat engagement.
How it is executed
- Kneel on the floor facing a high cable pulley and grab the handle with one or both arms fully extended overhead.
- Brace your core and keep your torso upright, then pull the handle down toward your shoulder by driving your elbow down and back, leading with the lat.
- Squeeze at the bottom without leaning excessively back.
- Control the cable on the way up until your arm is fully stretched overhead.
- The kneeling position removes leg drive and forces strict lat engagement.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Cable
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
