Kneeling Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a straight bar to a high pulley and kneel facing the stack, far enough back that the cable is tight.
2. Grab the bar with an overhand grip a little wider than shoulder width.
3. Keep the hips over the knees, lean back slightly and pull the bar to your upper chest.
4. Let the bar rise slowly until the arms are straight.

Cues

• Keep the hips tall and the torso steady.
• Elbows to the ribs.

Common mistakes

• Sitting back on the heels to swing the weight.
• Rounding forward at the top.
• Shrugging the shoulders.

Alternatives

• Lat Pulldown
• Half-Kneeling Cable Lat Pulldown