Kneeling Underhand-Grip Lat Pulldown

MOVEMENT: Without moving your torso, pull the bar down to your chest as you continue to squeeze your shoulder blades. Initiate the movement by pulling your shoulders down and back. Don’t lean back to pull the bar to your chest; your upper body should remain in nearly the same position from start to finish. Pause, then slowly return to the starting position.

Why kneel? Because in real life, your lats work with your glutes, or butt muscles. However, when you sit, your glutes are “turned off.” So kneeling keeps your glutes turned on, as they would be when you’re walking or, say, doing a chinup. You won’t be able to use as heavy of a weight, but that doesn’t mean that your lats aren’t working hard.