Kneeling Sliding Floor Pulldown (Bodyweight)

Also known as: Kneeling Sliding Floor Pulldown (Bodyweight).

Fixed palms and mostly straight arms pull the kneeling body forward while both knees slide on a towel.

How to perform this exercise

1. Place a folded towel on a smooth floor under both knees, plant the palms farther in front and keep the feet airborne.
2. Begin with the hips slightly back, a long torso and nearly straight arms; keep the hands fixed.
3. Pull through the shoulders to move the body toward the hands as the towel-supported knees slide forward and the shoulders come above the hands.
4. Slide back under control with hands still fixed, keeping the abdomen braced and reducing the distance if the lower back sags.