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Kneeling Lat Pulldown

The Kneeling Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 27%, lats (lower) 17% and biceps (long head) 8%.

Also known as: half kneeling lat pulldown

Level: BeginnerEquipment: CableMulti-joint (compound)

How to do it

  1. Set a pulley at the highest position and attach a lat bar.
  2. Kneel on a mat facing the pulley, one or two steps back, and grip the bar overhand.
  3. Kneel tall with the hips extended, ribs down and glutes lightly squeezed.
  4. Pull the bar down to the upper chest, elbows travelling down and back.
  5. Let the bar rise slowly until the arms are straight.

Tips

  • Keep the hips over the knees so the trunk does not fold.
  • Squeeze the glutes to stop the lower back from arching.

Common mistakes

  • Sitting back on the heels to shorten the pull.
  • Leaning far back at the bottom.
  • Arching the lower back when the bar comes down.

Muscles worked by the Kneeling Lat Pulldown

  • Lats (upper) Primary27%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Lower traps Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor6%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

No thigh pad, more bracing. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Kneeling Lat Pulldown alternatives

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Frequently asked questions

What muscles does the Kneeling Lat Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), rhomboids, lower traps and brachialis assist.

Is the Kneeling Lat Pulldown good for beginners?

Yes. The Kneeling Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Kneeling Lat Pulldown?

For example the Assisted Pull Up, Band Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Kneeling Lat Pulldown harder?

Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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