Kneeling cable pulldown

A compound exercise for the lats, with help from the biceps. Equipment: cable machine.

Orbit

Drag to rotate

WorksLatsBiceps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Kneel under a high pulley with a bar.
Pull the bar to the upper chest
Let the arms straighten fully overhead

Muscles worked

Kneeling cable pulldown: 3D figure mid-rep with the lats highlighted

Lats · main
Biceps

Equipment

Cable machine

Alternatives

Exercises that train the same main muscles. See all kneeling cable pulldown alternatives.

Archer pull-upPull-up bar
Assisted pull-up machineAssisted pull-up machine
Band lat pulldownResistance bands
Band-assisted pull-upPull-up bar and Resistance bands
Close-grip pull-upPull-up bar
Close-grip pulldownLat pulldown

More lats exercises

Barbell rowBarbell
One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Lat pulldownLat pulldown
Straight-arm pulldownCable machine
Pull-upPull-up bar

Put the kneeling cable pulldown in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser