pull · beginner

Prone Lat Pulldown

Name: Prone Lat Pulldown — movement demo
Uploaded: 2026-09-07T00:00:00.000Z
Channel: Pariter
Description: Prone pull: squeeze the shoulder blades, elbows to the ribs

Also called: superman pulldown, floor pulldown

Prone pull — squeeze the shoulder blades, elbows to the ribs

Coaching cues

lie face down, arms stretched overhead, thumbs up
hover the arms off the floor
pull the elbows down to your ribs like a pulldown
reach long again without dropping the arms

Common mistakes

cranking the chest and neck way up off the floor
letting the hands rest on the ground between reps
rushing through without squeezing the shoulder blades

Harder: Seated Band Row, Lat Pulldown

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