ex_NSER7O

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Back · Cable

Cable Pull in Kneeling

beginnerstrengthMale & female model

Cable Pull in Kneeling is a beginner compound strength exercise that works the lats (back), with the biceps, upper back and core assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major
Shoulders · Posterior Deltoids

Secondary muscles

Biceps · Biceps Brachii
Upper Back · Trapezius, Rhomboids
Core · Rectus Abdominis, Transversus Abdominis
Obliques · External Oblique, Internal Oblique

How to do Cable Pull in Kneeling

Stand in a half-kneeling position with the cable pulley beside you. Hold the handle with your left hand, palm facing forward, while the right leg is positioned forward for stability.
Keeping a slight bend in your elbow, pull the handle downward and inward toward your hip, by driving your elbow toward your side.
Pause briefly while squeezing your back muscles at the end of the movement.
Slowly return your arm to the starting position with control and repeat for the desired number of repetitions before switching sides.

Form tips

Keep your torso upright and avoid rotating during the movement.
Squeeze your lats and rear shoulder at the bottom of each repetition.
Move through a controlled range of motion without using momentum.
Inhale as you return to the starting position and exhale as you pull the handle inward.

Cable Pull in Kneeling alternatives

Band Pull Up

Lats · beginner

Lying Pull Over With Resistance Band Cable

Lats · beginner

Kipping Pull Up

Lats · intermediate

Bench Pull-Ups

Lats · intermediate

More lats exercises

Commando Pull-Up

Lats · intermediate

Band Kneeling Lat Pulldown

Lats · beginner

Assisted Pull Up

Lats · beginner

Suspension Trainer With Grips Pull-Up

Lats · intermediate

Archer Pull Up

Lats · advanced

Straight Bar Cable Pull Down

Lats · beginner

V Bar Lat Pull Down

Lats · beginner

Pull Up Normal Grip

Lats · intermediate

Cable Pull in Kneeling FAQ

What muscles does Cable Pull in Kneeling work?

Cable Pull in Kneeling mainly works the lats in the back (Latissimus Dorsi, Teres Major and Posterior Deltoids). The biceps, upper back, core and obliques work as secondary muscles.

What equipment do you need for Cable Pull in Kneeling?

You need a cable.

How many sets and reps of Cable Pull in Kneeling should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Pull in Kneeling good for beginners?

Yes. Cable Pull in Kneeling is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Cable Pull in Kneeling burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Cable Pull in Kneeling?

Other exercises for the lats include Band Pull Up, Lying Pull Over With Resistance Band Cable, Kipping Pull Up and Bench Pull-Ups.

For developers

Use Cable Pull in Kneeling in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NSER7O" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NSER7O",
  "name": "Cable Pull in Kneeling",
  "model": "male",
  "counterpartId": "ex_BJEA42",
  "target": "Lats",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_NSER7O/mp4-720.mp4?…",
    "poster": "https://…/ex_NSER7O/poster.jpg?…"
  }
}