Towel Floor Sliding Pulldown
Strengthen your back & core with Towel Floor Sliding Pulldowns! A simple, effective bodyweight exercise you can do anywhere.
The Towel Floor Sliding Pulldown is a compound exercise that mainly works the back and chest, with help from the triceps. You'll need: towel.
Required Equipment
Towel Floor Sliding Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Towel Floor Sliding Pulldown Variations and Alternatives
How to do the Towel Floor Sliding Pulldown
Place a towel on a smooth floor surface, such as hardwood or tile.
Start in a plank position with your knees on the towel, hands placed wider than shoulder-width apart, and body straight from head to knees.
While keeping your core engaged, slowly slide your upper body forward by extending your arms and lowering your chest towards the floor. Your knees should remain on the towel, and they should slide forward as you descend into the extended position.
Use your lats and arm muscles to pull your body back to the starting plank position, basically performing a bodyweight 'pulldown' motion against the resistance of the floor.
Maintain control throughout the movement, concentrate on engaging your back muscles, and avoid letting your hips sag.
Repeat for the desired number of reps and sets.
Note: Make sure the sliding motion is smooth, and if necessary, wear knee pads for comfort. Adjust hand placement to target different areas of your back.
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Towel Floor Sliding Pulldown FAQs
What muscles does the Towel Floor Sliding Pulldown work?
The Towel Floor Sliding Pulldown mainly works the back and chest, with help from the triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Towel Floor Sliding Pulldown?
Towel.
Is the Towel Floor Sliding Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Towel Floor Sliding Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Floor Sliding Pulldown variations and alternatives?
Similar exercises include the Towel Bent-Over Row, Towel Figure 8, Lying Arm Slide and Floor Lying Slide.
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