Skip to main content

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.

BACK · PULL

Kneeling Lat Pulldown: how the movement is executed

How it is executed

  1. Kneel on the floor facing a high cable pulley and grab the handle with one or both arms fully extended overhead.
  2. 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.
  3. Squeeze at the bottom without leaning excessively back.
  4. Control the cable on the way up until your arm is fully stretched overhead.
  5. 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
StrengthHypertrophy

Variations and substitutions

Neutral-Grip Lat PulldownCableLat PulldownCableBehind-the-Neck Lat PulldownCableSingle-Arm Lat PulldownCable · Single handleSingle-Arm Neutral-Grip Lat PulldownCableSingle-Arm Supinated Lat PulldownCable
Back exercisesCable exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

App for gym trainersSeveral clients on the floor, each with their routine and history one tap away — no paper, no spreadsheets.Kaizer vs EverfitHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Client lifetime valueWhat a client is worth in total

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Ready to raiseyour standard?

Join the coaches already raising their standard with Kaizer.

Start freeSchedule a call
Any questions? Ask us on WhatsApp. You'll talk directly with the founders.