Lying Lat Pulldown

Lying Lat Pulldown Exercise Description

The Lying Lat Pulldown is a floor-based, bodyweight variation that mimics the lat pulldown arm path without external load. Performed prone, it emphasizes shoulder adduction/extension driven by the latissimus dorsi while maintaining scapular depression and retraction. Key contributors include the latissimus dorsi and teres major, with assistance from the posterior deltoids; the lower trapezius and rhomboids stabilize the scapulae throughout the pull. Because you’re supported by the floor, it allows focused practice of keeping the shoulders “down and back” and coordinating scapulohumeral rhythm through a full, controlled range. The goal is smooth, tensionful movement with a neutral spine and neck—no shrugging, no rib flare, and no lumbar arching.

Muscle Groups: Lats
Target Muscles: Latissimus Dorsi
Assisting Muscles: Deltoid - Posterior, Teres Major
Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers
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: Male

How To Do The Lying Lat Pulldown Exercise

‘- Lie prone on a mat with legs extended and forehead on a folded towel; keep neck neutral and ribs gently “down.”
– Reach arms overhead in a comfortable Y position, thumbs pointing up to promote slight external shoulder rotation.
– Set your shoulders by drawing the scapulae down toward the back pockets (depress) and lightly together (retract) without shrugging.
– Initiate the pull by driving elbows down toward your sides, keeping forearms relaxed and wrists straight.
– Keep elbows close to the torso at the bottom position; feel the lats engage while the shoulders remain away from the ears.
– Pause briefly without lifting the chest off the floor or arching the lower back.
– Reverse with control, reaching overhead while maintaining scapular depression (do not let the shoulders creep up).
– Breathe steadily—exhale during the pull, inhale as you return overhead.
– Quality checks: ribs stay down, neck stays long, elbows track smoothly, and movement comes from the shoulders rather than the low back.

Lying Lat Pulldown Tips

‘- Keep your neck neutral with your forehead on a folded towel and ribs gently “down” as you lie prone.
– Reach arms into a comfortable Y with thumbs pointing up to maintain slight external shoulder rotation.
– Draw your shoulder blades down toward your “back pockets” and lightly together before you start pulling.
– Avoid shrugging—keep the shoulders away from the ears throughout the movement.
– Initiate the pull by driving your elbows down toward your sides, keeping forearms relaxed and wrists straight.
– Keep elbows close to your torso at the bottom to emphasize lat engagement.
– Do not lift your chest off the floor or arch your lower back at the bottom of the pull.
– As you return overhead, move with control and keep the shoulder blades depressed so they don’t creep up.
– Breathe steadily: exhale as you pull down, inhale as you reach overhead.
– Check that ribs stay down, neck stays long, and the movement comes from your shoulders rather than your low back.

Lying Lat Pulldown Beginner Introduction

The Lying Lat Pulldown is a bodyweight back exercise performed face-down on the floor that imitates the pulling motion of a traditional lat pulldown machine. With the body supported by the ground and the arms moving in a wide overhead-to-sides path, it highlights work in the lats, upper back, and rear shoulders without relying on external weights. Because the trunk stays grounded, attention shifts toward how the shoulders and shoulder blades move, rather than how much load is being lifted.

This drill centers on calm, steady control: the shoulder blades glide downward and slightly inward as the elbows travel toward the sides, while the neck, ribs, and lower back remain quiet and relaxed. The emphasis is on smooth, continuous tension instead of speed or momentum, encouraging a long spine and a comfortable head position. Over time, this helps refine the coordination between arm motion and shoulder-blade motion through a complete but controlled range, building better awareness of that “shoulders down” feeling used in many pulling movements.