Sliding Floor Pulldown On Towel

Muscles worked

Setup

1. Lie prone (face down) on a smooth, hard floor surface with a towel placed under your hands and forearms.
2. Extend your arms fully overhead with your hands slightly wider than shoulder-width apart.
3. Engage your glutes and core to create a rigid line from your head to your toes, keeping your legs straight.

How to do it

1. Press your palms and forearms firmly into the floor and exhale as you pull your elbows down toward your ribcage, sliding your entire body forward.
2. Continue the pull until your chin passes your hands, focusing on driving your elbows into the ground.
3. Inhale as you slowly push yourself back to the starting position by extending your arms fully.
4. Maintain a controlled 2-0-2-0 tempo (2 seconds pulling forward, 2 seconds pushing back).

Form checklist

• Keep your neck neutral by looking at the floor, not straight ahead.
• Ensure your hips do not sag or pike; maintain a 'plank' position throughout the slide.
• Focus on pulling from the elbows rather than just gripping the towel.
• Maintain constant downward pressure on the floor to ensure consistent resistance.

Pro tips

• To maximize lat activation, imagine you are trying to 'tuck' your shoulder blades into your back pockets at the peak of the movement.
• If you find your legs dragging too much, keep your toes pointed and slightly lift your knees off the floor to reduce friction on the lower body.

Make it harder

• Wear a weighted vest to increase the total mass you are pulling across the floor.
• Perform the movement with only one arm at a time to significantly increase the demand on the obliques and shoulder stabilizers.

Frequently asked

What muscles does the sliding floor pulldown on towel work?

The sliding floor pulldown on towel primarily targets the lats and trapezius, and also works the abs, erector spinae, and serratus anterior as secondary muscles.

What equipment do you need for the sliding floor pulldown on towel?

The sliding floor pulldown on towel requires no equipment — just your body weight.

Is the sliding floor pulldown on towel good for beginners?

The sliding floor pulldown on towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius