Back · Bodyweight
Lying Prone a
How to do the lying prone a, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face-down with your arms down by your sides, palms facing in and thumbs up. Lift your arms back and up toward your hips so they form an A shape, squeezing your shoulder blades down. Pause, then lower with control.
- 1Feel your lower traps and rear delts pull your arms down and back
- 2Keep your forehead down and neck neutral throughout
- 3Squeeze your shoulder blades down toward your back pockets at the top
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid lifting your head or arching your lower back
- Don't use momentum; raise and lower the arms slowly
Muscles worked
The lying prone a mainly works the lower traps, with the mid traps and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the lying prone a for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.