What is Prone Pull Ups?

Prone Pull Ups are a prone-floor pulling exercise that targets the shoulders, latissimus dorsi and upper back by pulling a resistance band or towel while lifting the chest. This easy-level drill emphasizes scapular retraction and triceps engagement, suitable for beginners to build back strength without stressing the lower back.

How to Do Prone Pull Ups

  1. Setup position: Lie prone with legs together, pelvis neutral and arms extended overhead. Keep shoulders elevated away from ears and brace your core.
  2. Position grip: Grip a resistance band or towel shoulder-width apart. Create tension by pulling the band apart before beginning the movement.
  3. Lift arms: Squeeze your triceps and lift your forearms and hands off the floor slightly while maintaining band tension and a neutral pelvis.
  4. Drive elbows back: Exhale and drive your elbows toward your hips, pulling the band to your chest while retracting shoulder blades and lifting the chest.
  5. Lower with control: Slowly extend your arms back to the start, keep tension in the band, avoid lower-back arching and reset scapula before the next rep.

Muscle Groups

Shoulders, Latissimus, Back

Description

Assume a prone position on the floor, legs together, pelvis neutral. Extend your arms overhead, shoulders elevated (away from your ears), & grip a towel or resistance band with hands about shoulder width apart.
Create tension by attempting to pull the towel apart.
Squeeze your triceps and raise your arms off the floor. Maintain tension as you drive your elbows back, exhale, pulling the towel towards your chest. Lift your chest & retract your shoulders blades. Pause, squeezing your upper back, and then extend your arms back to the start. Repeat for repetitions.

Note: Avoid extending with you lower back.

Movement Group

Back

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prone Pull Ups?

Prone Pull Ups strengthen the shoulders, latissimus and upper back while improving scapular control and posture. They offer low-impact back activation, help build pulling mechanics for beginners, and reduce lumbar strain compared to prone extensions or heavy rows.

What common mistakes should I avoid with Prone Pull Ups?

Common mistakes include arching the lower back, shrugging the shoulders, using passive grip with no band tension, and rapid uncontrolled movements. Maintain a neutral pelvis, keep shoulders elevated away from ears, create constant band tension, and move slowly for safer, more effective reps.

How can I progress or modify Prone Pull Ups?

To progress, increase band resistance, add repetitions, slow tempo, or perform on an elevated surface. For easier variations, use a lighter band or reduce range of motion. Alternatives include prone rows, resistance-band rows, or supported inverted rows to develop similar back strength.