VARIATIONS
- Reverse-Grip Lat Pull-DownSupinatedLeaning backShoulder-widthLats · Back · Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownUprightSeatedHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Low RowLats · Back · Cable Machine
- Cable Lat Pull-downLeaning backShoulder-widthSeatedLats · Back · Cable Machine · Lat Pulldown Machine
- Half-Kneeling One-Arm Cable Lat PulldownOneBothHalf-kneelingLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Cable Lat PulldownD-handleOneNeutralLats · Back · Cable Machine · Lat Pulldown Machine
Kneeling Cable Lat Pull-Down
Both knees rest flat on the floor
This movement targets the latissimus dorsi while requiring significant core stability to maintain an upright torso without back support. It isolates the back muscles by removing leg drive and preventing momentum from the lower body.
HOW TO DO IT
- Kneel on the floor facing the cable machine with your shins flat.
- Grab the bar with a wide overhand grip and extend your arms fully.
- Brace your core to keep your torso vertical and stable.
- Pull the bar down to your upper chest by driving your elbows down.
- Squeeze your shoulder blades together at the bottom of the movement.
- Control the weight back to the starting position with straight arms.
COMMON MISTAKES
- Leaning back excessively to use body weight for momentum.
- Pulling the bar behind the neck instead of to the chest.
- Shrugging the shoulders up toward the ears during the pull.
- Using the biceps to dominate the movement rather than the lats.
TIPS
- Imagine driving your elbows into your back pockets.
- Keep your chest proud and avoid leaning backward to pull.
- Initiate the pull by depressing your shoulder blades first.
SAFETY
- Avoid hyperextending the lower back when leaning slightly forward to catch the bar.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Kneeling
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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