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Lats · Intermediate

Sliding Floor Pulldown on Towel

Kneeling bodyweight pulldown using towels on a smooth floor to train the lats and trunk together.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Kneel on a smooth floor with a towel under each hand and the hips stacked over the knees.
  2. 02Brace the trunk and slide both hands forward, allowing the torso to lower between the arms without losing pelvic control.
  3. 03Stop before the lower back arches or the shoulders pinch.
  4. 04Press the hands into the towels and pull the elbows down and back to slide the torso toward the start.
  5. 05Finish tall over the knees and repeat without using momentum.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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