Prone Lat Pulldown

The Prone Lat Pulldown is a Lat Pulldown variation used in the mid-to-late phases of Strength training. Like all Lat Pulldowns, it is an isotonic movement that emphasises a large range of motion overhead; however it posses the distinct ability to promote Thoracic - Extension . With this and the involved muscles in mind, a Prone Lat Pulldown may be relevant for pathologies such as Subacromial Impingement , Scapular Dyskinesis , Thoracic Spine Kyphosis and Glenohumeral Instability .

Involved Muscles

• Latissimus Dorsi

• Rhomboids

• Middle and Lower Trapezius

• Biceps Brachii

• Brachialis

• Brachioradialis

• Posterior Deltoid

• Teres Major

• Erector Spinae

Procedure

Starting Position:

• Patient is lies prone (on their belly) in front of a cable pulley, grasping the handles with arms straightened overhead

The row is then performed in a sequence of Thoracic - Extension , Scapulothoracic Joint - Downward Rotation and Elbow - Flexion , drawing the weight towards the chest. Compensation with excessive Lumbar - Extension should be avoided by maintaining engagement of the Rectus Abdominals / Core by pulling the ribs and pelvis together.

Variation

• Lat Pulldown - upright version with less emphasis on Thoracic - Extension

Cluster

Regression

The following exercises can be used as a regression if Prone Lat Pulldown exceed the capacity of the patient:

• Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus

• Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius

• Band Pull-Apart - basic isotonic exercise for Scapular Retractors

Progression

The following exercises can be used as a progression to Prone Lat Pulldown once exercise proficiency is achieved:

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

• Seated Row - rudimentary weighted isotonic horizontal pull movement

• Lat Pulldown - rudimentary weighted isotonic vertical pull movement with a high range of motion

• DB Pullover - moderate isotonic movement with large overhead and Thoracic - Extension range

• Pull-Up - bodyweight or greater load through large overhead motion

• Rope Climb - pull-up variation with entire load bestowed on alternating arm

• Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling

References