Kneeling lat pull-down

The kneeling lat pull-down is a variation of the lat pull-down exercise performed with the knees on the ground rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body.


  1. Strengthens the muscles of the lats (latissimus dorsi), upper back, and biceps
  2. Activates and strengthens the glutes and core more than standard lat pull-downs
  3. Co-contracting the glutes and core can help further activate the lat muscles
  4. Can be performed at any cable station if a lat pull-down machine is unavailable

Kneeling lat pull-down Images


Kneeling lat pull-down Instructions

Kneeling lat pull-down muscle diagram
  1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  3. After pausing briefly, slowly return to the starting position.