Also known as: prone bodyweight row, bodyweight prone row, towel prone row, prone towel pull, lying pull up, floor pull-up, prone lat pulldown, prone pull-down, superman pull, prone superman pull-down

What is Prone Pull Ups?

Prone Pull Ups are a floor-based pulling exercise performed lying face down with a towel held taut between the hands, strengthening 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 with no equipment.

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How to Do Prone Pull Ups

  1. Set up position: Lie prone with legs together, pelvis neutral, arms overhead gripping a towel shoulder-width. Elevate shoulders slightly away from ears.
  2. Create tension: Pull the 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 keeping the towel taut and the pelvis neutral.
  4. Pull to chest: Drive elbows back, exhale and pull the towel 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

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 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: None (bodyweight only)

Progressions and Regressions

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 are easy-level, need no equipment beyond a towel, 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, letting the towel go slack, 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, pull the towel apart harder, add reps or a pause at the chest, then move to incline or ring rows. Regress by reducing range of motion or keeping the forearms on the floor. Transition toward eccentrics or assisted pull-ups as strength and scapular control improve.