Kneeling Rope Lat Pulldown
A pulldown done kneeling in front of a high pulley with a rope, pulling the ends toward the upper chest with the elbows out. The angled pull sits between a pulldown and a row and is easy to set up on any cable stack.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Biceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a high pulley and kneel a couple of feet back from it, holding the rope ends with the arms extended up and forward.
Stay tall on the knees with the ribs down.
Pull the rope toward the upper chest, bending the elbows and driving them down and out.
Squeeze the shoulder blades back and pause.
Let the rope return until the arms are straight again.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Tall kneel
Elbows down and wide
Rope to the collarbones
Common mistakes
Sitting back on the heels to use body weight
Pulling the rope to the face
Letting the shoulders shrug up
Safety notes
Kneel on a mat or pad to protect the knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.