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Lying Lat Pulldown

Step by step instructions, muscle activation and variants for the Lying Lat Pulldown.

MediumMiddle back

About this exercise

A bodyweight back exercise performed lying face down on the floor. With your arms reaching straight overhead, you sweep them back and down in a wide arc, drawing your elbows toward your hips to contract the lats, then reach back overhead. It trains the lat pulldown movement pattern using only your own bodyweight, with no bench, cable, or bar.

How to Perform

  • Lie face down on the floor with your legs together and extended
  • Reach both arms straight out overhead with your palms facing down
  • Lift your arms and chest slightly off the floor and engage your lats
  • Sweep your arms back and down in a wide arc, bending your elbows toward your hips
  • Squeeze your shoulder blades and lats together at the bottom of the pull
  • Slowly reach your arms back overhead to the fully extended start position
  • Keep your head and chest lifted slightly throughout the movement

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersInner forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Lat Pulldown

The Lying Lat Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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