Kneeling Cable Crossover Lat Pulldown: A Step-by-Step Guide

Are you looking for a great way to work your back? If so, then you might want to try the kneeling cable crossover lat pulldown. This exercise is not only effective, but it’s also very easy to do. In this article, we will go over the steps that you need to take in order to perform this exercise correctly. (1)

What is Kneeling Cable Crossover Lat Pulldown?

The latissimus dorsi (Lat) muscle is one of the most important muscles in the body. It helps us to move our arms and torso, as well as lift our legs. The cable crossover lat pulldown is a great way to target this muscle specifically.

Benefits of Kneeling Cable Crossover Lat Pulldown?

It’s a Little Safer

“There is a safety component with the cable crossover machine because you’re never in a position where weight can come down on you,” says fitness expert Don Saladino. “You’re always pulling toward you or pushing away, so if something goes wrong, you can just let go of it and it goes right back into the rack.” That means if you’ve avoided heavyweights because you’re afraid of dropping them, the cable crossover machine might become your new go-to tool for getting strong without the risk of contact injuries.”

It Adds a Different Element of Resistance

The cable machine is ideal for these exercises since it provides tension throughout the movement. “When doing movements with dumbbells, there’s a point of the movement where there’s no tension on the muscle,” Saladino explains, citing the top of a chest fly as an example. “But with the cable machine, you can create tension throughout the entire exercise.”

It’s Super Customizable

Finally, according to Saladino, another advantage of the cable machine is that it is configurable. For example, it can be adjusted to fit the person’s height, you can easily grow in weight as you get stronger, and it’s quite versatile for a variety of activities (but more on that below).

muscles worked by Kneeling Cable Crossover Lat Pulldown

  • Latissimus dorsi (lats): The lats are the large, fan-shaped muscles that run along the sides of your back. They are responsible for pulling your arms down and back.
  • Teres major: The teres major is a muscle that lies beneath the lats. It helps to pull your arms down and medially (towards the midline of your body).
  • Rhomboids: The rhomboids are muscles that lie in the middle of your back. They help to pull your shoulder blades together.
  • Pectoralis major (pecs): The pecs are the large muscles that cover the front of your chest. They help to pull your arms across your chest.
  • Deltoids: The deltoids are the muscles that cover the shoulders. They help to raise your arms overhead and rotate them.

how to do Kneeling Cable Crossover Lat Pulldown

Kneeling Cable Crossover Lat Pull Down


  1. Attach two lat pulldown handles to a cable machine’s high pulleys.
  2. Kneel in front of the machine, with your feet shoulder-width apart.
  3. Grab the handles with an overhand grip and extend your arms parallel to the floor.
  4. Keep your elbows close to your sides as you pull the handles down and across your body.
  5. Slowly return to the starting position after a brief pause at the bottom of the action.


  • Keep your core engaged throughout the movement.
  • Do not arch your back or lean to the sides.
  • Start with a light weight and gradually increase the weight as you get stronger.
  • If you feel pain in your shoulders, lower the weight or stop the exercise.

Common mistakes

  • You are not engaging your core. This can result in back pain.
  • Your back is arched. This can put pressure on your spine.
  • I’m leaning to the side. This can also be harmful to your spine.
  • Using an excessive amount of weight. This can raise your chances of getting hurt.


is kneeling lat pulldown effective?

Kneeling lat pulldowns are a full-body workout that works the lats, traps, rhomboids, and biceps while also using the core and lower body to stabilize the movement.

What bar is best for lat pulldowns?

Titan Fitness 48′′ Stainless Steel Lat Bar is the best lat pulldown bar. It’s tough and comfortable, with substantial knurling for a secure, non-slip grip. It’s an excellent investment for your home gym.


1. Snarr, R., Eckert, R. M., & Abbott, P. (2015). A comparative analysis and technique of the Lat Pull-down. Strength & Conditioning Journal37(5), 21-25.

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