Mr. Health Fitness

Kneeling Lat Pulldown

Home » Blog » Kneeling Lat Pulldown
Image default

Pulldown –

The lat pull-down exercise can be modified to be done while kneeling on the floor as opposed to sitting on a bench or machine. It provides additional core and lower body activation in addition to all the advantages of a lat pull-down performed on a bench or machine.


strengthens the latissimus dorsi, upper back, and biceps muscles

more effectively activates and fortifies the glutes and core than regular lat pulldowns.

Co-contracting the glutes and core can assist the lat muscles contract even more.

can be carried out if a lat pull-down machine is not accessible at any cable point.

How To Perform A Kneeling Lat Pulldown: First, Take An Overhand Grip On A Lat Bar That Is Broader Than Shoulder Width.

2nd Step: Kneel down in front of the lat pulldown machine. From your shoulders to your knees, your body should be in a straight line.

Step 3: Slowly raise the weight back up after lowering the lat bar to your chest without shifting your torso. One rep equals this.

Put yourself in a kneeling position in front of a cable machine that can be adjusted, with the lat pulldown bar set to the highest position. With your arms extended and at shoulder width, take hold of the bar.

Pull the bar down pending it touches your chest while keeping your torso still. After pausing, move cautiously back to your starting position.

Lat Pulldowns Vs. Pull-Ups – Which Is Better?

Many people utilise lat pulldowns and pull-ups interchangeably in their workouts or in the expectation that they may one day be able to perform pull-ups.

Despite using many of the same muscles as pull-ups, lat pulldowns are not a replacement for them. Although not as vigorously or in the same ways, lat pulldowns are nevertheless an effective approach to strengthen the upper back and shoulders. The version that most closely resembles the muscle activation patterns of pull-ups is the kneeling lat pulldown.

Check out How to Get Perfect Pull-up Form if you can perform at least two pull-up repetitions to make sure you’re getting the most out of your pull-ups. But keep in mind the advantages that lat pulldowns can provide with a few certain technique adjustments.

Lat Pulldowns While Seated

Lifters can pull heavier loads than they could without stabilisation while using the seated lat pulldown to target the upper back. These are excellent for giving the upper back the most intense challenge and strengthening.

But because of the external stability, a significantly different pattern of muscle activation than during pull-ups is used. The following are the primary distinctions between pull-ups and seated lat pulldowns:

substantially less activation of the abdominal muscles

activating the lower lat, middle trap, and biceps

A better alternate exercise would be 4-5 sets of 5-8 reps of weighted pull-ups.

The Ideal Way To Do A Lat Pulldown

Lat Pulldown Technique Is Pretty Similar To Pull-Up Technique.

Set your weight before starting lat pulldowns, and then:

Using an overhand grip that is just wider than shoulder width, grab the bar.

Sit or kneel, press your shoulder blades together and down, tense your abs like you’re doing a crunch, and try not to stretch your lower back too far.

Each phase should last approximately two seconds. Pull the bar down to your pecs, pause to let the bar return to the top position where your arms are straight but your shoulder blades are still pushed together.

Focus on lifting in the 3-5 set, 3-6 rep range at 85% or above for pure strength.  workout in the 4-5 sets of 8-12 rep range at around 80% of your 1RM.

Users also Read

Leave a Comment