Prone Towel Pulldown

oec:prone-towel-pulldown

A bodyweight back exercise performed face down on the floor, pulling a taut towel toward the chest while holding trunk extension.

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Also called: Towel Superman, Superman Towel Pulldown, Prone Towel Lat Pulldown, Superman with Towel Pull

How to do it

Lie face down on the floor or an exercise mat with your legs extended straight behind you.
Grasp a towel or strap with an overhand grip wider than shoulder-width, holding your arms extended overhead.
Engage your glutes and lower back to elevate your chest slightly off the floor, keeping your neck neutral.

Pull outward on the towel with both hands to create continuous lateral tension.
Drive your elbows down and back toward your ribs, pulling the towel in toward your upper chest.
Squeeze your shoulder blades down and together at the bottom of the movement.
Slowly extend your arms back overhead under control while maintaining outward tension on the towel.

Inhale as you extend your arms overhead, and exhale forcefully as you pull the towel down toward your chest.

Losing tension on the towel: Actively pull outward with your hands throughout the entire rep to keep the lats and upper back engaged.
Hyperextending the cervical spine: Keep your gaze directed toward the floor rather than looking up to protect the neck.
Shrugging the shoulders toward the ears: Depress your scapulae and think about pulling your elbows down into your back pockets.

Do not excessively arch the lower back if prone extension causes lumbar discomfort.

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