Back · Bodyweight
Prone Pull
How to do the prone pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Lie face down on the floor with arms extended overhead. Squeeze your shoulder blades together and pull your elbows down toward your hips in an arc, lifting your chest slightly off the ground. Extend your arms back overhead with control and repeat.
- 1Start with arms overhead and pull your elbows down and back; feel your lats and upper back engage
- 2Lift your chest slightly as you squeeze your shoulder blades together at the bottom
- 3Keep your core braced and glutes tight to protect your lower back
Common mistakes
- Don't hyperextend your lower back; the lift should be small and controlled
- Avoid shrugging your shoulders; keep them packed down away from your ears
- Don't rush the movement; control the arm path in both directions
Muscles worked
The prone pull mainly works the lats, with the upper traps, mid traps, rear delts, biceps, and lower back assisting.
- LatsPrimary
- Upper TrapsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- BicepsSupport
- Lower BackSupport
- ForearmsMinor
- Lower TrapsMinor
- Upper AbsMinor
- GlutesMinor
Kovo programs the prone pull 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 April 2026.