Prone Pull-Down

01 / Set up

Build the position.

1. Lie face down on a mat with the arms reaching overhead in a comfortable position.
2. Keep the forehead lightly supported and set the ribs and pelvis against the floor.

02 / Execute

Do the work.

1. Lift the hands slightly and draw the elbows down toward the sides.
2. Pause when the shoulder blades move without the chest lifting or lower back arching.
3. Reach the arms forward again under control and reset before repeating.

03 / Troubleshoot

Common ways it drifts.

• Lifting the chest to create more range
• Shrugging the shoulders toward the ears