Back
Kneeling pulldown
Kneel on the floor facing a high cable pulley or anchored resistance band. Grasp the handle(s) with an overhand grip, slightly wider than shoulder-width.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- latissimus dorsi
Secondary muscles
- biceps brachii
- rhomboids
- posterior deltoid
- teres major
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Kneel on the floor facing a high cable pulley or anchored resistance band.
- 2
Grasp the handle(s) with an overhand grip, slightly wider than shoulder-width.
- 3
Engage your core, keep your back straight, and lean back slightly.
- 4
Pull the handle(s) down towards your upper chest, squeezing your shoulder blades together.
- 5
Control the movement as you slowly extend your arms back to the starting position, feeling a stretch in your lats.
- 6
Maintain a stable torso throughout the movement, avoiding excessive rocking.
Safety & form
Train smart. Read these notes before adding heavy load.
