The kneeling lat pull-down is a variation of the lat pull-down exercise performed with the knees on the ground rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body.

How to do Kneeling Lat Pulldown: Step 1:Grasp a lat bar with an overhand grip that is wider than shoulder-width. Step 2:Get down on your knees in front of the lat pulldown machine. Your body should form a straight line from your shoulders to your knees.

Start by sitting at a lat pull machine, facing the bar. Adjust the knee pad so your knees are bent at 90 degrees and firmly under the pad and your feet are flat on the floor. Reach up and grasp the bar a little wider than shoulder width. Extend your arms as much as you can without shrugging your shoulders or lifting off the seat.