Prone pull. How to Do Correctly

The prone pull exercise is a strength training movement that targets the muscles in the back, particularly the middle and lower trapezius, rhomboids, and latissimus dorsi.

Prone pull


Here’s how to perform it:

  1. Lie face down on a flat bench with your feet on the ground for stability.
  2. Grip a dumbbell in each hand with palms facing each other. Extend your arms towards the floor.
  3. Keep your head and neck neutral, aligned with your spine.
  4. Exhale and pull the weights up towards your hips, bending your elbows and squeezing your shoulder blades together.
  5. Hold for a moment at the top of the movement, then slowly lower the weights back to the starting position.

Remember to keep the movements controlled, and avoid any jerky motions to prevent injury. It’s also important to use a weight that allows you to perform the exercise with proper form. If you’re new to this exercise, it may be beneficial to start with lighter weights and increase gradually as you build strength.


The prone pull exercise, also known as the prone row, has several benefits:

  • Strengthens Upper Back Muscles: It primarily targets the rhomboids, trapezius, and latissimus dorsi, which are key to a strong and well-defined back.
  • Improves Posture: By strengthening the back muscles, it can help correct poor posture, especially if you spend a lot of time sitting.
  • Enhances Shoulder Stability: The movement helps in strengthening the shoulder stabilizer muscles, reducing the risk of shoulder injuries.
  • Supports Overall Shoulder Health: Regularly performing prone pulls can improve the range of motion and flexibility in the shoulders.
  • Engages Core Muscles: Maintaining the position requires engagement of the core muscles, thus contributing to core strength and stability.

Remember to perform the exercise with proper form to maximize these benefits and minimize the risk of injury. If you’re new to the exercise or have any pre-existing conditions, it’s a good idea to consult with a fitness professional.

Prone pull who should do it better

The prone pull exercise is beneficial for a wide range of individuals, but it can be particularly advantageous for:

  • Individuals with Sedentary Lifestyles: Those who spend a lot of time sitting can benefit from the prone pull as it helps strengthen the back muscles and improve posture.
  • Athletes: Especially those involved in sports that require strong back and shoulder muscles, such as swimming, rowing, or climbing.
  • People in Rehabilitation: Individuals recovering from back or shoulder injuries may perform prone pulls as part of their rehabilitation program to regain strength and mobility (under professional supervision).
  • Fitness Enthusiasts: Anyone looking to build a balanced physique and increase upper body strength can incorporate prone pulls into their routine.
  • Office Workers: To counteract the effects of prolonged desk work which can lead to rounded shoulders and a forward head posture.

Prone pull who should do it better

It’s important to note that while the prone pull is a versatile exercise, it may not be suitable for everyone. People with existing back or shoulder injuries should consult with a healthcare provider or a certified fitness professional before adding prone pulls to their workout regimen. Proper form and technique are crucial to prevent injury and ensure the exercise is effective.

The prone pull exercise may not be suitable for certain individuals, including:

  • People with Acute Injuries: Those with recent back or shoulder injuries should avoid this exercise until they have fully recovered.
  • Individuals with Chronic Pain: If you have chronic back or shoulder pain, consult a healthcare provider before attempting prone pulls.
  • Those with Spinal Conditions: Conditions like herniated discs or spinal stenosis may be aggravated by this exercise.
  • Pregnant Women: Especially in the later stages of pregnancy, prone pulls may not be recommended due to the position and pressure on the abdomen.
  • Beginners Without Guidance: If you’re new to exercise, it’s best to start with guidance from a fitness professional to ensure proper form and prevent injury.

It’s always best to consult with a fitness professional or a healthcare provider before starting any new exercise, particularly if you fall into one of the above categories or have any other health concerns.

Prone pull how much to do

The frequency and volume of prone pull exercises can vary based on your fitness level, goals, and overall workout routine. Here’s a general guideline:

  • Beginners: Start with 1-2 sets of 8-12 repetitions, focusing on proper form.
  • Intermediate: 2-3 sets of 12-15 repetitions can be effective.
  • Advanced: 3-4 sets of 15-20 repetitions or more, depending on your endurance and strength.

It’s important to listen to your body and not overdo it. Ensure you have rest days to allow your muscles to recover. If you’re incorporating prone pulls into a full workout routine, adjust the volume accordingly to prevent overtraining. Always consult with a fitness professional if you’re unsure about the appropriate amount for your individual circumstances.

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