Prone Lat Pulldown
Pull · back · beginner
How to do it
Lie face down with arms stretched straight overhead, lift your hands an inch off the floor and sweep them in a wide arc down to your sides as if pulling a lat bar, then reverse slowly.
Muscles worked
Primary: back · Also works: rear delts, traps
Equipment
No equipment
Common mistakes
- Bending the elbows and turning it into a row — the arc must stay wide with long arms
- Letting the hands touch down and rest between reps, which kills all tension
- Arching the low back to get more range instead of keeping the hips pressed into the floor
Variations
- Pause for two seconds with the hands at hip level
- Prone pulldown with the feet elevated on a low step
Can't do this one? Swap it for
Related exercises
- Pull-Upback
- Lat Pulldownback
- Barbell Bent-Over Rowback
- Single-Arm Dumbbell Rowback
- Resistance Band Rowback
- Inverted Rowback
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