How to do the Prone Lat Pulldown
- Lie face down and reach both arms overhead with your gaze toward the floor.
- Float your hands just off the floor and draw your elbows down toward your ribs.
- Reach overhead again at a controlled pace.
Common mistakes
- Lifting your chest by overextending your lower back.
- Rushing the overhead reach and letting your hands drop.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Resistance Band Lat Pulldown · Resistance bands
- Straight-Arm Band Pulldown · Resistance bands
- Prone W Raise · Bodyweight
Frequently asked questions
What muscles does the Prone Lat Pulldown work?
Primary muscle group: Back. Secondary muscles: rear deltoids, lower traps.
How many reps should I do for the Prone Lat Pulldown?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Prone Lat Pulldown?
Compare the setup and equipment for these alternatives: Resistance Band Lat Pulldown, Straight-Arm Band Pulldown, Prone W Raise.