Eccentryx / Exercise Atlas / pull
Lying Prone Lat Row
Lie prone on bench, row bar toward low ribs, and keep chest glued to pad.
Muscles
- Primary
- lats
- Supporting
- rhomboids, posterior delts
Mechanics
- Pattern
- horizontal pull
- Equipment
- barbell, bench
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- 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.
Watch for
- Lifting chest off bench
- Curling with arms only
Substitutions
- Chest-supported DB row
- Machine row
- Lat pulldown