Prone Pulse Row
Beginner
Expert Advice
Think of reaching your fingertips toward your feet rather than lifting your hands higher. This helps keep your shoulders away from your ears.
How-to-do Steps
- Lie face down on the floor with legs extended and arms beside your torso.
- Keep your chest and legs down, elbows nearly straight, and gaze toward the floor.
- Lift both arms backward together a few inches, keeping your hands near your hips.
- Lower both arms slightly without resting your hands on the floor.
- Repeat these small, controlled pulses, counting each simultaneous lift as one rep.
Common Mistakes
- Lower back archesFix: keep your lower ribs and pelvis resting on the floor.
- Chin lifts forwardFix: look down and keep the back of your neck long.
Coach Cues
Hands near your hipsSmall controlled pulsesChest stays down
Short reminders to keep in mind during every set.
Track Prone Pulse Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Prone Pulse Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders45%
Lats30%
Traps25%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and short, unloaded arm pulses require minimal movement skill.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Prone Pulse Row work?
Prone Pulse Row primarily targets the Shoulders, Lats, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Pulse Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Prone Pulse Row suitable for beginners?
Yes, Prone Pulse Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Prone Pulse Row?
Lower back arches: keep your lower ribs and pelvis resting on the floor. Chin lifts forward: look down and keep the back of your neck long.
