Own Every Range
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VIDEO DEMO

Prone bodyweight lat pull

Regression of Chin-Up

YouTube · Exercise demonstrationBodyweight Prone Lat PulldownWatch the demonstration

REGRESSION · HOW TO DO IT

Prone bodyweight lat pull

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

  1. 01
    Set up your version

    Lie face down with the arms reaching long overhead and the forehead resting lightly on the floor.

  2. 02
    Move the pattern

    Lift the hands slightly and pull the elbows down toward the ribs without shrugging or arching.

  3. 03
    Finish with control

    Pause with the lats tight, then reach the arms long again under control.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BACK & LATS / 21

Short rangeShort range

Prone bodyweight lat pull

Sets: 3–5 · Reps: 3–10

Prone bodyweight lat pull is a regression of Chin-Up. 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 movement finishes with shoulder extension/adduction and elbow flexion, creating a strong shortened contraction after controlling the hang.