What should I feel during Lying Prone Lat Row?

Lats and mid-back pull without low-back swing.

What are common mistakes with Lying Prone Lat Row?

Lifting chest off bench; Curling with arms only

How do I progress Lying Prone Lat Row?

Pause at ribs for one second each rep.

What can I do instead of Lying Prone Lat Row?

Chest-supported DB row, Machine row, Lat pulldown

Lying Prone Lat Row

Lie prone on bench, row bar toward low ribs, and keep chest glued to pad.

family=prone lat rowpattern=horizontal pullforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

latsPRIME

rhomboids68

posterior delts56

Primary: lats
Supporting: rhomboids, posterior delts

Mechanics

Pattern: horizontal pull
Equipment: barbell, bench
Geometry: 150° Pull Pivot
Target feel: Lats and mid-back pull without low-back swing.
Progression: Pause at ribs for one second each rep.
Regression: Use dumbbells or cable row if bar path is awkward.

Common errors

Lifting chest off bench
Curling with arms only
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Meadows row Same pattern: horizontal pull · Shared equipment: barbell
Single-arm dumbbell row Same pattern: horizontal pull · Shared equipment: bench
Split-stance dumbbell lat row Same pattern: horizontal pull · Same equipment category: free_weight
Barbell bent-over row Same pattern: horizontal pull · Shared equipment: barbell
Kirk shrug (BB row + shrug) Same pattern: horizontal pull · Shared equipment: barbell

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Use dumbbells or cable row if bar path is awkward.
Standard: Lying Prone Lat Row
Advanced / progression: Pause at ribs for one second each rep.

Atlas metrics

Movement pattern: horizontal pull
Primary target: lats
Supporting muscles: rhomboids, posterior delts
Equipment: barbell, bench
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Lying Prone Lat Row?: Lie prone on bench, row bar toward low ribs, and keep chest glued to pad.
What should I feel during Lying Prone Lat Row?: Lats and mid-back pull without low-back swing.
What are common mistakes with Lying Prone Lat Row?: Lifting chest off bench; Curling with arms only
How do I progress Lying Prone Lat Row?: Pause at ribs for one second each rep.
What can I do instead of Lying Prone Lat Row?: Chest-supported DB row, Machine row, Lat pulldown

Lying Prone Lat Row verified exercise line-art diagram.

The movement · Elbow 0°→156° · Shoulder (row to ribs) 92°→126°

Lying Prone Lat Row: pull pattern, 2300 ms rep trace, engine-derived.

Train Lying Prone Lat Row in Gym Mode → Browse the public Atlas →