Also known as: prone band pull, lying pull up, floor pull-up, towel prone row, banded prone row

What is Prone Pull Ups?

Prone Pull Ups are a floor-based band-assisted pulling exercise performed lying face down that strengthens the shoulders, lats and upper back. This easy-level movement teaches scapular retraction and triceps engagement while minimizing lower-back strain, making it ideal for beginners building posterior chain control and pulling mechanics.

How to Do Prone Pull Ups

  1. Set up position: Lie prone with legs together, pelvis neutral, arms overhead gripping a towel or band shoulder-width. Elevate shoulders slightly away from ears.
  2. Create tension: Pull the band or towel apart to generate tension, bracing the core and squeezing glutes to prevent lower back extension during the movement.
  3. Lift arms: Squeeze triceps and lift your hands and forearms off the floor while maintaining band tension and a neutral pelvis.
  4. Pull to chest: Drive elbows back, exhale and pull the band toward your chest while retracting shoulder blades and lifting the sternum slightly.
  5. Return with control: Slowly extend arms to the start, keep tension and avoid lower-back arching; pause between reps to maintain scapular control and alignment.

Muscle Groups

Back, Shoulders, Latissimus

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
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prone Pull Ups?

Prone Pull Ups strengthen the shoulders, lats and upper back, improve scapular retraction and pulling mechanics, and reduce lower-back strain. They’re easy-level and build foundational posterior chain control for safer vertical pulling progressions.

What common mistakes should I avoid?

Avoid common errors: arching the lower back, letting shoulders shrug, relaxing band tension, or using momentum. Focus on core bracing, scapular retraction, and controlled tempo to keep the movement safe and effective.

How can I progress or regress Prone Pull Ups?

To progress, increase band resistance, add reps or perform incline or ring rows. Regress by using lighter bands or reducing range of motion. Transition toward eccentrics or assisted pull-ups as strength and scapular control improve.