# Half-Kneeling Cable Lat Pulldown

URL: https://heatsy.app/ex/half-kneeling-cable-lat-pulldown

Also known as: Half-Kneeling Cable Lat Pull-Down, Half-Kneeling Cable Machine Lat Pulldown, Half-Kneeling Lat Pulldown

Body region: Back, Arms, Core

## Muscles

- Main: Latissimus Dorsi, Teres Major
- Helps: Deltoid, Trapezius, Rhomboids, Biceps, Brachialis, Brachioradialis
- Holds: Rectus Abdominis, External Oblique, Transversus Abdominis, Gluteus Medius

## Equipment

- Cable Station

## Technique

1. Attach a straight bar or handle to a high pulley and kneel on one knee with the other foot forward, facing the stack.
2. Grab the bar and kneel tall with arms overhead and the hips squared.
3. Pull the bar toward your upper chest, driving the elbows down.
4. Return slowly to straight arms, keeping the torso still.

### Cues

- Squeeze the glute of the kneeling leg.
- Keep the ribs down.
- Elbows to the ribs.

### Common mistakes

- Leaning back to pull more weight.
- Letting the hips twist.
- Using momentum.

## Alternatives

- [Lat Pulldown](https://heatsy.app/ex/lat-pulldown)
- [Half-Kneeling Single-Arm Lat Pulldown](https://heatsy.app/ex/half-kneeling-single-arm-lat-pulldown)