Back · Cable
Cable Kneeling Pulldown
How to do the cable kneeling pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Attach a bar to the cable machine at high position. Kneel, grip the bar, and pull it to your chest, squeezing your lats. Slowly return to the start.
- 1Kneel upright and pull the bar down toward your chest, feeling your lats engage while maintaining an upright torso
- 2Keep your core tight so you feel stability through your midsection
- 3Squeeze your shoulder blades together at the bottom before returning slowly
Common mistakes
- Don't lean backward or rock your body to move the weight
- Avoid pulling with your biceps or letting your elbows flare out wide
- Don't allow the bar to jerk you forward; stay tall and controlled
Muscles worked
The cable kneeling pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Cable Kneeling Pulldown strength standards
See how your cable kneeling pulldown ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM95 lb
Silvere1RM137.5 lb
Golde1RM195 lb
Platinume1RM250 lb
Diamonde1RM285 lb
Champione1RM312.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable kneeling pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.