Own Every Range
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VIDEO DEMO

Prone elbow pull

Regression of Chest-Supported Row

YouTube · PhysiotecProne Scapular RetractionWatch the demonstration

REGRESSION · HOW TO DO IT

Prone elbow pull

These steps are written specifically for the Prone elbow pull. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie face down with arms reaching long overhead and the forehead lightly supported by the floor.

  2. 02
    Move the pattern

    Lift the hands slightly and pull both elbows down and back while the chest and pelvis stay heavy.

  3. 03
    Finish with control

    Pause with the shoulder blades controlled, then reach the arms forward slowly.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BACK & LATS / 50

Short rangeShort range

Prone elbow pull

Sets: 3–5 · Reps: 6–15

Prone elbow pull is a regression of Chest-Supported Row. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bench fixes the trunk so the lats, rear shoulder, and mid-back must move the upper arms from a long hang into a shortened row.