Back · Pulldown and pull-up
Kneeling Wide-Grip Lat Pulldown
The Kneeling Wide-Grip Lat Pulldown mainly trains your lats. Also working: biceps and upper back.
Both cables
Stable
How to do it
- Kneel centered in front of the machine, arms extended
- Chest up, shoulders away from your ears
- Pull your elbows down and back toward your hips
- Let your arms rise slowly into the stretch
Coach’s tip
If the weight lifts you off the floor, the load is close to your body weight: time for real pull-ups. Until then: sit back on your heels and wedge your feet under the bench or the frame.
Setup
Pulley
Both pulleys at the top
Grip
Lat bar on both cables, or two single handles
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kneeling Wide-Grip Lat Pulldown work?
Mainly the lats. The biceps and upper back help.
How do I set up the cable machine for the Kneeling Wide-Grip Lat Pulldown?
Pulley: Both pulleys at the top. Grip: Lat bar on both cables: or two single handles.
Can I do the Kneeling Wide-Grip Lat Pulldown on a single cable tower?
Not like this. The Kneeling Wide-Grip Lat Pulldown needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Pull-Up and One-Cable Wide-Grip Lat Pulldown instead.
What can I do instead of the Kneeling Wide-Grip Lat Pulldown?
For the same movement: Pull-Up, Band-Assisted Pull-Up and One-Cable Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The Kneeling Wide-Grip Lat Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.