Cable Pull In Kneeling

Category

Back

Difficulty

Beginner

Equipment

Cable Pulley Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids, Posterior Deltoids

How to do it

1. Attach a handle or bar to a high pulley and kneel facing the machine, close enough that your arms are fully extended overhead when you grab it.
2. Kneel tall with your core braced and your chest up.
3. Pull the handle down toward your upper chest, driving your elbows down and in toward your sides.
4. Squeeze your back at the bottom, then let your arms extend back overhead with control and repeat.

Form tips

• Keep your torso upright; don't lean back to finish the pull.
• Start each rep by drawing your shoulder blades down.
• Control the return so the weight stack doesn't pull you forward.