Smart Workout Diary

Barbell Shoulder Pull Prone

The prone barbell shoulder pull is performed lying face down on a bench while pulling a barbell toward the upper chest and shoulders. It primarily trains the rear deltoids and upper back, with assistance from the biceps. The exercise supports shoulder strength, upper-back development, and pulling control.

Demonstration

Barbell Shoulder Pull Prone — demonstration 1
Barbell Shoulder Pull Prone — demonstration 2

Instructions

  1. Set a bench securely so you can lie face down with the barbell hanging freely beneath your arms; use a light barbell that you can control.
  2. Lie prone with your chest supported, feet firmly on the floor, and hold the bar with an overhand grip slightly wider than shoulder width.
  3. Begin with straight arms, a neutral neck, and your shoulder blades gently set down and back.
  4. Pull the bar upward toward your upper chest and shoulder line by driving the elbows out and back; keep your torso still against the bench.
  5. Pause briefly without shrugging, then lower the bar slowly until the arms are straight and the shoulders remain controlled.
  6. Keep the load light enough to avoid swinging, neck strain, or loss of shoulder position.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Lead with the elbows rather than pulling with the hands; this helps keep the rear shoulders and upper back active.
  2. Keep the neck long and look down; do not crane the head forward to meet the bar.
  3. Use a smooth tempo, especially on the descent, and stop the set if shoulder control is lost.
  4. Do not use a load that forces the shoulders to shrug or the torso to move off the bench.
Exercise library