Sliding Floor Pulldown


Pro Tip

If you do not have access to a slider, you can substitute it for another object that rolls, like a foam roller, and place it under the middle of your shin.


How To

  1. Position yourself on the ground with your legs bent, knees on a slider, and arms outstretched ahead of you slightly wider than shoulder-width apart.
  2. Exhale and pull your body forward by pulling through your hands and raising your torso up slightly, making sure to keep your arms straight.
  3. Continue until your hands are under the level of your lower chest.
  4. Inhale and push through your hands while leaning your torso down, allowing yourself to return to the starting position.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.


Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Slider

If you do not have access to a slider, try using other items that easily slide across the floor like towels or foam rollers.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment