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.