Lying Lat Row

Lying Lat Row Exercise Description

The Lying Lat Row is a prone, bodyweight pulling pattern that mimics a row/lat‑pull without equipment. Lying face down, you draw the elbows from an overhead position toward your ribcage while keeping the spine neutral and the shoulders “down and back.” The primary driver is the latissimus dorsi, with assistance from the mid–lower trapezius and rhomboids for scapular retraction/depression, and the posterior deltoids and rotator cuff for glenohumeral control. A light thoracic lift helps align the head and torso while avoiding lumbar extension. This drill reinforces scapulohumeral rhythm, teaches you to initiate the pull with the back (not the biceps), and builds awareness of keeping the ribs down and shoulders away from the ears during pulling movements.

Muscle Groups: Lats
Target Muscles: Latissimus Dorsi
Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Lying Lat Row Exercise

‘- Lie prone on a mat; legs long, forehead on a folded towel. Brace lightly so the pelvis and ribs stay level (neutral spine).
– Reach arms overhead at shoulder width, thumbs up, elbows softly bent. Hover hands slightly if comfortable; otherwise keep fingertips lightly touching the floor.
– Set the shoulders: glide the shoulder blades down and together (depress/retract) without shrugging.
– Initiate the pull by driving elbows toward your ribs/hips; think “elbows to back pockets.” Keep wrists neutral and neck long.
– Allow a small thoracic lift; keep ribs anchored and avoid arching the lower back or lifting the legs.
– Finish when elbows pass the torso. Pause briefly, maintaining scapular depression.
– Return by reaching forward under control, letting the shoulder blades protract/upwardly rotate while keeping the head aligned.
– Breathe: exhale as you pull; inhale as you reach.
– Stay in a comfortable, pain‑free range. If shoulders feel pinchy, reduce arm lift or keep hands in light contact with the floor.
– Common faults to avoid: shrugging, flared ribs, head jutting forward, bending the wrists, or rushing the movement.

Lying Lat Row Tips

‘- Keep pelvis and ribs level by lightly bracing so you maintain a neutral spine.
– Reach arms overhead at shoulder width with thumbs up and elbows softly bent.
– Set your shoulders by gliding the shoulder blades down and together without shrugging.
– Initiate the pull by driving your elbows toward your ribs/hips, thinking “elbows to back pockets.”
– Allow only a small thoracic lift while keeping the ribs anchored and avoiding lower-back arching or leg lift.
– Stop the pull once your elbows pass your torso and pause while maintaining scapular depression.
– Return by reaching forward under control, letting the shoulder blades protract/upwardly rotate while keeping your head aligned.
– Exhale as you pull the elbows back; inhale as you reach the arms forward.
– If your shoulders feel pinchy, reduce how high you lift the arms or keep your hands in light contact with the floor.
– Avoid shrugging, flared ribs, head jutting forward, bending the wrists, and rushing the movement.

Lying Lat Row Beginner Introduction

The Lying Lat Row is a floor-based pulling movement performed face down, using only bodyweight to recreate a rowing or pulldown-style action. From an overhead arm position, the elbows travel in toward the sides of the body while the back stays long and relaxed. This pattern targets the lats and muscles of the mid and upper back, with support from the rear shoulders and the small stabilizers around the shoulder joint. A gentle rise through the upper chest aligns the head and torso, while the lower back remains calm rather than arching.

This drill places strong emphasis on how the shoulder blades glide along the ribcage as the arms move, building coordination between the upper arm and the back. The pulling effort is directed more through the back than the arms, which can build awareness for other row and pulldown variations. The motion is typically slow and smooth, with controlled breathing—often exhaling as the elbows draw in and inhaling as the arms lengthen overhead—so the neck, ribs, and shoulders stay organized throughout the range.