Sliding Floor Pulldown on Towel
How to do it
Starting position
- Place a towel or slider on a smooth floor.
- Kneel down and place both hands on it.
- Brace your abs and keep your back straight.
Movement
- Slide your hands forward as you lower your body.
- Extend until you feel a stretch in your armpits.
- Pull against the floor as if driving your elbows toward your pelvis to raise your torso.
Breathing
Inhale as you reach forward, exhale as you pull in.
Cautions
- If your lower back arches and collapses, you have lost tension in your abs. Keep your torso rigid like a plank.
- If your shoulders hurt, reduce how far you reach.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Abs |
| Equipment |  Core sliders |
| Movement pattern | Vertical pull |
| Rep range | 10–15 reps |
Related exercises
Negative Pull-UpEasierWide-Grip Lat PulldownEasierWeighted Chin-UpHarderNegative Muscle UpHarderWeighted Pull-UpSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.