Videos
Instructions
- Lie face down on the floor with arms extended forward holding a pillowcase stretched between both hands.
- Pull the pillowcase towards your chest by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement maintaining tension in your back.
- Slowly extend your arms back to the starting position under control.
Technical Tips
- Keep your forehead lightly touching the ground to avoid neck strain.
- Squeeze your shoulder blades fully at the top for maximum contraction.
- Avoid shrugging your shoulders towards your ears during the pull.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale as you pull the pillowcase towards your chest.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Acute rotator cuff injuries
- Severe lower back pain
How do I make prone pillow case rows more challenging at home?
To make prone pillow case rows more challenging at home, slow down the eccentric phase, pause longer at the top of the pull, or hold a weighted object within the pillowcase to increase resistance safely.
Can prone pillow case rows help improve my posture?
Yes, prone pillow case rows strengthen your upper back and scapular stabilizers, which support better posture by counteracting forward shoulder rounding caused by prolonged sitting.
Is the prone pillow case row safe for people with lower back pain?
The prone pillow case row is generally safe for people with mild lower back discomfort if performed with proper form, but those with severe pain should consult a physiotherapist before including it in their routine.
The Prone Pillow Case Row is an effective bodyweight back exercise designed to simulate a rowing movement without equipment. Performed lying face down while pulling a stretched pillowcase towards the chest, this movement helps improve upper back strength, scapular retraction control, and posture. It engages the lats, rhomboids, and rear deltoids efficiently, making it a practical solution for home workouts, rehabilitation programs, or functional training circuits. This exercise also enhances body awareness by teaching proper pulling mechanics in a low-impact, spine-friendly position. Its simplicity and effectiveness make it ideal for beginners looking to build foundational back strength or individuals recovering from injury under professional supervision. Adding the Prone Pillow Case Row to your routine can improve scapular stability and muscular balance, contributing to better posture and injury prevention in daily activities and training.