Kneeling Cable Pulldown
Kneel facing the stack and pull the bar to the collarbone, keeping the chest tall.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Cable
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the cable is taken or you want a change.
Questions
- What muscles does the Kneeling Cable Pulldown work?
- The Kneeling Cable Pulldown mainly works the lats and upper back.
- What equipment do you need for the Kneeling Cable Pulldown?
- A cable.
- How many sets and reps of the Kneeling Cable Pulldown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kneeling Cable Pulldown?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Kneeling Cable Pulldown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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