The kneeling lat pulldown is a total-body variation of the standard pulldown. The movement strengthens the core, back, and arms and improves lower-body stability.
Position yourself on your knees in front of an adjustable cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a shoulder-width, overhand grip, your arms fully extended.
Without moving your torso, pull the bar down until it comes in contact with your chest. Pause, then slowly return to the starting position.
Avoid rounding your upper back. Sit tall with your chest up and shoulders back.
Keep your head in a relaxed position throughout the movement.