Back · Bodyweight
Sliding Floor Pulldown on Towel
How to do the sliding floor pulldown on towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Kneel on the floor with both hands on a towel placed on a smooth surface in front of you, arms extended overhead. Brace your core and pull the towel back toward your hips by driving your elbows down and squeezing your lats, sliding the towel along the floor. Reach back out under control to the start.
- 1Feel your lats drive your arms down and back
- 2Squeeze your shoulder blades down toward your hips
- 3Keep your core braced so your back doesn't arch
Common mistakes
- Avoid arching your lower back as you reach overhead
- Don't shrug your shoulders up to your ears
- Avoid using momentum; control the slide both ways
Muscles worked
The sliding floor pulldown on towel mainly works the lats, with the lower traps, forearms, mid traps, upper abs, lower abs, and rear delts assisting.
- LatsPrimary
- Lower TrapsSupport
- ForearmsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- BicepsMinor
- TricepsMinor
- Lower BackMinor
- ObliquesMinor
Kovo programs the sliding floor pulldown on towel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.