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Exercises / Back / Kneeling Cable Lat Pulldown
BackIntermediateDual cable pulley machine

Kneeling Cable Lat Pulldown

Primary Equipment
Dual cable pulley machine Dual cable pulley machine
Target Muscle
Primary
Back Back
Secondary
Biceps Biceps Shoulders Shoulders
Instructions
  1. Sit on the floor facing the cable machine.
  2. Grab the parallel grip handle with both hands.
  3. Lean back slightly, keeping your core engaged.
  4. Pull the handle down towards your upper chest.
  5. Control the return to the starting position.
Tips
  • Keep your back straight and chest up.
  • Avoid using momentum to pull the weight.
  • Focus on squeezing your shoulder blades together.
Target Muscle
Primary
Back Back
Secondary
Biceps Biceps Shoulders Shoulders

Alternative Exercises to replace the Kneeling Cable Lat Pulldown

1. Band Assisted Pull-Up

Band Assisted Pull-Up
Back / Intermediate / Pull up bar

2. Landmine Row (Unilateral)

Landmine Row (Unilateral)
Back / Intermediate / Standard barbell

3. Seated Resistance Band Row

Seated Resistance Band Row
Back / Beginner / Resistance band

4. Resistance Band Bent-Over Row

Resistance Band Bent-Over Row
Back / Beginner / Resistance band

5. Single-Arm Kettlebell Row

Single-Arm Kettlebell Row
Back / Beginner / Kettlebell

6. Single-Arm Bent-Over Cable Row

Single-Arm Bent-Over Cable Row
Back / Intermediate / Cable pulley machine

7. Seated Cable Row (Unilateral)

Seated Cable Row (Unilateral)
Back / Intermediate / Cable row machine

8. Butterfly Pull-Up

Butterfly Pull-Up
Back / Advanced / Pull up bar

9. Seated Cable Row (Overhand Grip)

Seated Cable Row (Overhand Grip)

The seated normal grip row machine is a strength exercise that targets the back muscles, especially the latissimus dorsi, rhomboids, and trapezius,...

Back / Beginner / Cable row machine

10. V-Bar Lat Pulldown (Neutral Grip)

V-Bar Lat Pulldown (Neutral Grip)

The V-bar lat pulldown is a strength training exercise targeting the back muscles, especially the latissimus dorsi, using a neutral grip (palms...

Back / Beginner / Cable pulley machine

11. T-Bar Row

T-Bar Row

The landmine row is a unilateral pulling exercise that targets the back muscles, such as the latissimus dorsi and rhomboids, as well...

Back / Advanced / Olympic barbell

12. Seated Cable Row (Underhand Grip)

Seated Cable Row (Underhand Grip)

The seated supine grip row is an exercise that primarily targets the back muscles, focusing on the mid and lower back, as...

Back / Beginner / Cable row machine

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