Lying Lat Pulldown
Description
The lying lat pulldown lies on the floor face up and drives the elbows into the floor to lift the upper back, activating the lats without any equipment. It is a lat activation drill that teaches lat engagement for pull-ups and rows.
Muscle Group
Equipment Required
Lying Lat Pulldown Instructions
- Lie on your back with knees bent, feet flat.
- Bend your elbows to 90 degrees. Position them at your sides on the floor.
- Drive your elbows hard into the floor, pressing down.
- This should lift your upper back slightly off the floor using your lats.
- Hold the lifted position for 2 to 3 seconds.
- Relax and lower.
- Focus on squeezing your lats to create the lift.
- Aim for 10 to 15 reps.
Lying Lat Pulldown Form & Visual
Lying Lat Pulldown Benefits
- Teaches lat engagement with zero equipment
- Useful for developing pull-up mind-muscle connection
- Beginner-friendly lat activation
- Can be done anywhere
- Develops lat awareness
- Useful warm-up before pulling exercises
Lying Lat Pulldown Muscles Worked
- Latissimus dorsi
- Triceps brachii (elbow drive)
- Posterior deltoid
- Rhomboids
Lying Lat Pulldown Variations & Alternatives
- Lat Pulldown (cable)
- Inverted Row
- Pull-Up
- Floor Slide (lat activation)
- Straight-Arm Pulldown
