Pulley Bent-over Pull Down, Kneeling

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The pulley Bent-over pull down is a workout that primarily targets the Lats using the pulley system.

In this exercise, the individual is required to kneel while pulling the pulley towards their chest.

While the workout also engages secondary muscles, its main focus is on strengthening and toning the Lats.

Attach a straight bar to the high pulley of a cable machine.
Kneel down facing the machine, with your knees hip-width apart and your feet anchored.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Keep your back straight and lean forward from your hips, allowing your arms to fully extend in front of you.
Engage your back muscles and pull the bar down towards your chest, squeezing your shoulder blades together.
Pause briefly at the bottom of the movement, then slowly return the bar to the starting position, fully extending your arms.

Start by setting the pulley at a height that allows your arms to fully extend.
Position yourself on your knees, keeping your back straight and core engaged.
Grip the handles with an overhand grip, slightly wider than shoulder-width apart.
Initiate the movement by pulling your elbows down and back, focusing on squeezing your lats.
Lower the handles back up slowly, maintaining control and tension in your lats throughout.
Keep your shoulders down and avoid using momentum to ensure proper engagement of the lats.