Kneeling Pulldown (Cable)

A compound pulling movement performed from a kneeling position that develops lat and chest strength using cable resistance.

Instructions

1. Set the cable pulley at an overhead position and attach a wide-grip or straight bar attachment.
2. Kneel facing the cable machine with your torso upright and core engaged.
3. Grasp the attachment with a wide grip, hands slightly wider than shoulder-width, with a slight forward lean.
4. Pull the attachment down toward your upper chest, bringing your elbows down and back.
5. Squeeze your lats and chest at the bottom of the movement, holding briefly.
6. Return to the starting position in a controlled manner and repeat.

Tips

• Maintain an upright kneeling posture and avoid excessive forward or backward lean during the pull.
• Focus on pulling with your elbows rather than your hands to better engage the lats.
• Keep your chest up throughout the movement for optimal lat activation.
• Use a weight that allows full range of motion with controlled movement.
• Avoid momentum at the top; maintain tension throughout the entire range.
• If balance is an issue, perform this exercise with your hands closer together or use a machine version.