Sliding Floor Pulldown on Towel (VERSION 2)
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Minor
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The sliding floor pulldown on towel (version 2) is a bodyweight back exercise that targets the latissimus dorsi by pulling the body forward across a slippery surface. Performed face-down with a wider grip on a folded towel, it also engages the brachialis, brachioradialis, posterior deltoid, infraspinatus, and teres minor, making it an effective equipment-free option for building lat strength and shoulder stability.
How to do the Sliding Floor Pulldown on Towel (VERSION 2)
- 1Place a folded towel on a smooth, low-friction floor. Lie face-down with your body fully extended and your arms stretched overhead, gripping the towel with both hands set wider than shoulder-width apart.
- 2Engage your core and glutes to keep your body in a straight line from head to toes throughout the movement.
- 3Press the towel firmly into the floor to establish grip, then initiate the pull by drawing your shoulder blades down and together.
- 4Drive both elbows down and back toward your hips in a sweeping arc, allowing the towel to slide and your body to glide forward across the floor.
- 5Continue pulling until your elbows reach your sides and your hands are roughly level with your lower ribs — this is the fully contracted position.
- 6Hold the contracted position for a brief pause, squeezing the lats and posterior shoulder muscles.
- 7Slowly extend your arms back overhead, sliding your body back to the starting position with control.
- 8Reset your grip width and repeat for the desired number of reps.
Form tips
- Keep your hips pressed into the floor the entire time — letting them rise shifts the work away from the lats and strains the lower back.
- Think about leading with your elbows rather than your hands; this cue keeps the lats engaged instead of letting the biceps dominate.
- The wider grip in version 2 places extra demand on the posterior deltoid, infraspinatus, and teres minor — focus on squeezing those rear shoulder muscles at the bottom of each rep.
- Use a smooth hardwood, tile, or laminate floor; a rough surface increases towel friction and disrupts the sliding motion.
- Breathe out as you pull your body forward and breathe in as you return to the start.
Common mistakes
- Using a grip that is too narrow, which reduces lat activation and turns the exercise into a version 1 variant rather than capitalizing on the wider-grip mechanics of version 2.
- Hiking the hips upward during the pull, which shortens the lat's working range and places undue stress on the lumbar spine.
- Allowing the elbows to flare excessively wide at the bottom, which shifts tension away from the lats and onto the shoulder joint.
- Rushing through the eccentric (return) phase, losing control of the slide and missing the opportunity to build lat strength through the lengthening portion of the rep.
- Failing to retract the shoulder blades before initiating the pull, which allows the shoulders to shrug up and reduces effective lat recruitment.
Frequently asked questions
What muscles does the sliding floor pulldown on towel (version 2) work?
The primary muscle worked is the latissimus dorsi. The brachialis, brachioradialis, posterior deltoid, infraspinatus, and teres minor all act as synergists, assisting the pull and stabilizing the shoulder joint throughout the movement.
What is the difference between version 1 and version 2 of this exercise?
Version 2 uses a wider grip on the towel compared to version 1. The wider hand placement increases the demand on the posterior deltoid, infraspinatus, and teres minor, and slightly alters the pulling angle to create a broader lat stretch at the top of the movement.
What surface and towel should I use?
A smooth, hard floor — such as hardwood, tile, or laminate — works best. Use a thick, folded towel that slides easily. Avoid carpet, which creates too much resistance and prevents the sliding motion that defines this exercise.
Is this exercise suitable for beginners?
It can be challenging for beginners because it requires moving your full bodyweight with no mechanical assistance. Start with shorter sliding distances and focus on mastering the shoulder-blade retraction cue before attempting full reps.
How can I make the sliding floor pulldown harder or easier?
To make it easier, bend your knees so you are only moving your upper-body mass. To increase difficulty, elevate your feet slightly or slow down the eccentric phase to a 3–5 second count, increasing time under tension for the latissimus dorsi and synergist muscles.
