Kneeling Lat Pull-Down 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kneeling Lat Pull-Down is a compound cable exercise that targets the latissimus dorsi while also engaging the biceps as secondary muscles. Performed in a kneeling position facing the cable machine, this variation helps improve stability and isolation of the upper back by reducing lower body assistance. The movement involves pulling the bar or handle down toward the upper chest in a controlled motion, focusing on driving the elbows down and back to fully engage the lats. It is effective for building back width, improving posture, and enhancing upper body pulling strength.
How to Perform
Kneel facing the cable machine with knees hip-width and toes tucked or feet flat for stability.
Attach a wide lat bar or V-handle, grab it with an overhand grip slightly wider than shoulder width, and sit back on your heels if comfortable.
Reach up and hold the bar with arms fully extended, chest lifted, scapulae slightly depressed and retracted, and a small natural arch in the thoracic spine.
Brace your core and keep your torso tall — do not excessively lean backward or use lower-body drive.
Exhale and pull the bar straight down by driving your elbows down and back toward your ribs, leading with the elbows and squeezing the lats at the bottom.
Pause briefly at the bottom with elbows by your sides and a strong lat contraction; the bar should approach the upper chest.
Inhale and slowly return the bar to the start under control, allowing the lats to lengthen while keeping shoulder blades engaged (avoid shrugging).
Maintain steady tempo (controlled eccentric, deliberate concentric), keeping the spine neutral and core engaged throughout each rep.
Adjust hand width, grip, or torso angle slightly to emphasize different lat fibers, but preserve scapular control and elbow-driven pulling.
Finish the set by bringing the bar to full extension, resetting scapular position if needed, and standing up carefully.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and avoid rounding your back to maintain proper lat engagement.
Focus on pulling with your elbows, not your hands, to better activate the lats.
Maintain a slight arch in your upper back and keep your core tight throughout the movement.
Avoid leaning back excessively; keep your torso mostly upright and stable.
Control the bar on the way up to maximize tension and prevent momentum.
Squeeze your shoulder blades together at the bottom for a stronger contraction.
Keep your wrists neutral and avoid bending them to reduce forearm strain.
Use a full range of motion, extending your arms completely at the top without losing shoulder stability.
Keep your knees and hips steady to isolate the upper body movement.
Choose a moderate weight that allows strict form and muscle control.
How Not to Perform
Do not yank the bar down with momentum or a jerking torso — use controlled elbow-driven pulls.
Do not excessively lean back or arch the lower back to “cheat” more weight — keep the torso mostly upright.
Do not let your shoulders shrug up toward the ears during the pull — keep scapulae down and engaged.
Do not curl the wrists or grip too tightly so forearms take over — maintain neutral wrists and focus on elbows.
Do not use too heavy a load that causes rapid, uncontrolled reps — choose weight that allows strict form.
Do not allow the bar to crash back up at the top — control the eccentric to keep tension on the lats.
Do not let the knees, hips, or torso shift side-to-side — stabilize your lower body to isolate the lats.
Do not shorten the range of motion by stopping early — pull until strong lat contraction and fully lengthen at top.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
