Pull
Floor Pulls
Absolute beginner
Level 5/100
Floor pulls are the first pulling exercise for absolute beginners. You lie on your back under a table or very low bar and pull the chest up while heels stay on the floor. They are to pulling what wall push-ups are to pressing.
LevelAbsolute beginner
Sets3 × 8-15 reps
Rest60 sec
EquipmentFloor
Execution
Lie on your back under a sturdy table (or very low bar). Grip the edge with both hands, wider than the shoulders. Body fully flat, legs extended, heels on the floor. Pull the chest toward the bar/table by bending the elbows. Elbows travel out and back. When the chest touches or nearly touches the surface, lower slowly.
Muscles
The lats begin to activate, though not intensely in this position. Rhomboids and mid traps are the main drivers in this range.
Goal
3×10 before progressing to inverted rows.
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