Male

Sliding Floor Pulldown on Towel

Muscles involved

Executing the sliding floor pulldown on towel correctly relies on focus and body awareness to make the most of every repetition. As your hands slide smoothly forward across the floor, you need to keep your core tightly engaged to protect your lower back and maintain proper alignment. You will immediately know you are hitting a great set when you feel a deep, burning contraction firing through your back, trapezius, and secondary support from your triceps. Leveraging your own bodyweight gives you total control over the range of motion without unnecessary stress on your joints. Take your time during each phase, feeling the constant tension as you pull yourself back. Building this connection builds technique confidence that translates to every other pulling pattern.

How to do it

1. Kneel on the floor with your hands supported on towels or sliders. 2. Extend your arms forward, sliding your hands while keeping your abdomen firm. 3. Pause when you reach the maximum point without arching your back. 4. Pull your hands towards you, activating your lats and core to return.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core activated during the entire slide. - Extend your arms as far as you can without arching your back. - Pull with your back, not with your arms, to return.