Kneeling Underhand-Grip Lat Pulldown

The kneeling underhand-grip lat pulldown is a variation of the standard pulldown that increases strength throughout the back. The underhand-grip position emphasizes the biceps and the kneeling position engages the core.


  1. 311_A
    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 close grip, your palms facing your body and your arms fully extended.
  2. Kneeling Underhand-Grip Lat Pulldown
    Without moving your torso, pull the bar down until it touches your chest. Pause, then slowly return bar to the starting position.

Trainer’s Tips

  • Avoid rounding your upper back. Sit tall with your chest up and shoulders back.
  • Keep your head in a relaxed position throughout the movement.