Prone Lat Pulldown
Also known as: Floor Lat Pulldown, Lying Lat Pulldown
RehabilitationWarm-upPull
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Description
A bodyweight back exercise done face down on the floor. With your chest lifted, you reach your arms forward past your head, then pull your elbows down and back to your ribs as in a lat pulldown, squeeze your upper back and reach out again. Your legs stay on the floor with the toes tucked.
How to Perform
- Lie face down on the floor with your legs straight and your toes tucked under.
- Lift your chest slightly off the floor and reach both arms forward past your head, hands off the floor.
- Pull your elbows down and back toward your ribs, as if pulling a bar to your upper chest.
- Finish with your elbows by your sides and your hands near your shoulders, squeezing your shoulder blades down and together.
- Hold for a moment while keeping your chest lifted.
- Reach your arms forward again until they are straight.
- Keep your chest and arms off the floor for the whole set, then lower down.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Lead with your elbows; your hands simply follow.
- Imagine squeezing a pencil between your shoulder blades at the end of the pull.
- Hold the end position for one to two seconds to feel your back working.
- Squeeze your glutes and keep your legs on the floor for a stable base.
- Breathe out as you pull and breathe in as you reach forward.
Common Mistakes
- Arching the lower back to lift the chest higher.
- Shrugging the shoulders toward the ears.
- Letting the arms rest on the floor between repetitions.
- Stopping the elbows short of the ribs.
- Not straightening the arms fully at the front.
- Lifting the head to look forward, which strains the neck.
- Swinging the arms instead of pulling with the back.
Recommended Exercises
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