# Kneeling Lat Pulldown

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

Also known as: Kneeling Lat Pull-Down, Kneeling Cable Lat Pulldown, Kneeling 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](https://heatsy.app/ex/lat-pulldown)
- [Half-Kneeling Cable Lat Pulldown](https://heatsy.app/ex/half-kneeling-cable-lat-pulldown)