Kneeling Lat Pulldown
The Kneeling Lat Pulldown mainly works the back, with help from the biceps and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Lower Traps (trapezius, lower fibers)
How to do the Kneeling Lat Pulldown
Setup
Attach a long straight bar to the high pulley cable station.
Kneel on the floor facing the cable machine, positioning your knees about mat-width apart for stability.
Reach up and grasp the bar with a wide overhand grip, with your hands wider than shoulder-width.
Execution
Keep your torso upright and engage your core to maintain a stable spine.
Initiate the movement by depressing your shoulder blades (think about pulling them down into your back pockets).
Pull the bar down toward your upper chest, focusing on driving your elbows down toward your sides.
Squeeze your lats firmly at the bottom of the movement for a controlled pause.
Slowly return the bar to the starting position under control, allowing your lats to stretch fully at the top without shrugging your shoulders.
Kneeling Lat Pulldown FAQs
What muscles does the Kneeling Lat Pulldown work?
The Kneeling Lat Pulldown mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Kneeling Lat Pulldown?
None. The Kneeling Lat Pulldown is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
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