Floor Pulls: Benefits, Muscles Worked, and How to Perform Them

How to do floor pulls?

Floor pulls are a fundamental, accessible exercise that primarily targets the muscles of the upper back, improving pulling strength, posture, and scapular stability, performed from a prone position on the floor, often utilizing bodyweight or a resistance band.

What Are Floor Pulls?

Floor pulls, also known as prone rows or supine rows (when performed face up, though less common for this specific term), are a bodyweight or resistance band exercise performed lying face down on the floor. They serve as an excellent entry-level exercise for developing upper body pulling strength, particularly for individuals who may not yet have the strength for traditional pull-ups or machine rows, or for those seeking a low-impact option. The movement mimics the horizontal pulling motion of a row, focusing on retracting the shoulder blades and engaging the muscles responsible for pulling the arms towards the torso.

Muscles Worked

Floor pulls are highly effective for engaging a comprehensive set of upper body and core muscles:

• Primary Movers (Agonists):
  • Latissimus Dorsi: The large muscles of the mid-back, responsible for adduction, extension, and internal rotation of the humerus.
  • Rhomboids (Major and Minor): Located between the spine and the medial border of the scapula, crucial for scapular retraction and downward rotation.
  • Trapezius (Middle and Lower Fibers): Important for scapular retraction and depression, contributing to good posture.
  • Posterior Deltoids: The rear part of the shoulder muscle, assisting in horizontal abduction and external rotation.
• Synergists (Assisting Muscles):
  • Biceps Brachii: Assists in elbow flexion.
  • Brachialis and Brachioradialis: Other elbow flexors.
  • Forearm Flexors: Grip strength.
• Stabilizers:
  • Erector Spinae: Muscles along the spine, maintaining a neutral spinal position.
  • Core Muscles (Transverse Abdominis, Rectus Abdominis, Obliques): Engage to stabilize the torso and prevent excessive lumbar extension.

Benefits of Floor Pulls

Incorporating floor pulls into your fitness regimen offers several distinct advantages:

• Accessible and Equipment-Free: Can be performed anywhere, requiring minimal to no equipment, making them ideal for home workouts or travel.
• Builds Foundational Pulling Strength: Excellent for beginners to develop the strength and motor control necessary for more advanced pulling exercises.
• Improves Posture: Strengthens the muscles of the upper and mid-back, which are often weak in individuals with desk jobs or rounded shoulders, promoting better postural alignment.
• Enhances Scapular Stability: Teaches proper scapular retraction and depression, crucial for shoulder health and efficient movement patterns.
• Low Impact: Gentle on the joints, making them suitable for rehabilitation or individuals with joint sensitivities.
• Core Engagement: Requires active core bracing to maintain a stable prone position, contributing to overall core strength.
• Prehabilitation and Rehabilitation: Can be used to activate and strengthen back muscles to prevent injuries or assist in recovery from certain shoulder or back issues (under professional guidance).

Step-by-Step Guide to Performing Floor Pulls

Proper form is paramount to maximize effectiveness and minimize injury risk.

Preparation

1. Lie Prone: Lie face down on a comfortable surface, such as a yoga mat or carpeted floor. Your body should be in a straight line from head to heels.
2. Arm Position: Extend your arms straight out in front of you, slightly wider than shoulder-width apart, with your palms facing down or towards each other (thumbs up). If using a resistance band, loop it around your feet and hold one end in each hand, or anchor it and grab the ends.
3. Body Alignment: Keep your neck in a neutral position, looking down at the floor. Your feet can be together or slightly apart, whichever feels more stable. Engage your glutes and core slightly to prevent your lower back from arching excessively.

Execution

1. Initiate the Pull: Begin the movement by actively depressing and retracting your shoulder blades, as if trying to pull them down and back towards your spine.
2. Drive Elbows Back: Simultaneously, bend your elbows and pull them back towards your torso, drawing your hands towards your armpits or shoulders. Imagine pulling your elbows towards your hips.
3. Squeeze at the Top: At the peak of the contraction, your shoulder blades should be squeezed together, and your upper back muscles fully engaged. Your chest may lift slightly off the floor, but avoid excessive arching of the lower back.
4. Controlled Return: Slowly and with control, extend your arms back to the starting position, allowing your shoulder blades to protract naturally. Resist the urge to let gravity drop your arms. Maintain tension in the resistance band if using one.
5. Repeat: Perform for the desired number of repetitions.

Breathing

• Exhale: As you pull your hands towards your body (on exertion).
• Inhale: As you slowly return your arms to the starting position.

Common Mistakes to Avoid

• Using Momentum: Jerking your body or using your lower back to initiate the pull. The movement should be slow and controlled, driven by the back muscles.
• Shrugging Shoulders: Allowing your shoulders to creep up towards your ears. Focus on depressing your shoulder blades down and back.
• Excessive Lower Back Arching: While a slight lift of the chest is natural, avoid hyperextending your lumbar spine. Keep your core braced.
• Incomplete Range of Motion: Not fully extending the arms on the eccentric (lowering) phase, or not fully retracting the shoulder blades on the concentric (pulling) phase.
• Leading with the Head: Lifting your head excessively, which can strain the neck. Keep your neck in a neutral alignment with your spine.

Variations and Progressions

Once you've mastered the basic floor pull, consider these variations to increase the challenge or target muscles differently:

• Resistance Band Floor Pulls: Loop a resistance band around your feet or an anchor point and hold the ends. This provides variable resistance throughout the movement.
• Towel Pulls: Hold a towel taut with both hands. This adds an isometric grip challenge and allows for a slightly wider pull.
• Single-Arm Floor Pulls: Perform the exercise with one arm at a time. This increases the challenge to the core and unilateral back strength.
• Elevated Feet Floor Pulls: If you have an elevated surface for your feet (e.g., a low step or yoga blocks), this can increase the range of motion and challenge.
• Weighted Floor Pulls (Advanced): For experienced individuals, holding light dumbbells or weight plates can increase resistance. However, this requires careful control to avoid strain.
• Isometric Holds: Hold the peak contraction for 2-3 seconds to increase time under tension.

Who Should Consider Floor Pulls?

Floor pulls are a versatile exercise suitable for a wide range of individuals:

• Beginners: An excellent starting point for those new to strength training, especially for developing back strength.
• Individuals with Limited Equipment: Perfect for home workouts, travel, or outdoor training.
• Those Focusing on Posture: Effective for strengthening the muscles that combat rounded shoulders and forward head posture.
• Athletes: Can be used as a warm-up, accessory exercise, or part of a recovery routine.
• Individuals in Rehabilitation: (Under professional guidance) for rebuilding strength after certain shoulder or upper back injuries.
• Anyone Seeking Low-Impact Exercise: A joint-friendly option for building upper body strength.

Safety Considerations and When to Consult a Professional

While floor pulls are generally safe, always prioritize proper form and listen to your body.

• Pain vs. Discomfort: Distinguish between muscle fatigue/discomfort and sharp, persistent pain. If you experience pain, stop the exercise immediately.
• Pre-existing Conditions: If you have any pre-existing spinal conditions (e.g., disc issues, severe scoliosis), shoulder injuries, or chronic back pain, consult with a physician or physical therapist before attempting floor pulls. They can advise on modifications or alternative exercises.
• Pregnancy: Pregnant individuals should consult their healthcare provider, as lying prone may become uncomfortable or contraindicated in later trimesters.
• Seek Expert Guidance: If you are unsure about your form, experiencing persistent pain, or have specific health concerns, seek guidance from a qualified fitness professional (e.g., certified personal trainer, kinesiologist) or a healthcare provider.

Integrating Floor Pulls into Your Routine

Floor pulls can be effectively integrated into various workout routines:

• Warm-up: Perform 1-2 sets of 10-15 repetitions to activate the back muscles before a larger workout.
• Main Workout: Incorporate 2-4 sets of 10-20 repetitions as a primary back exercise, especially in bodyweight or home workouts.
• Accessory Work: Use them as a supplementary exercise to complement other pulling movements (e.g., pull-ups, barbell rows).
• Full-Body Workouts: Include them as part of a circuit or superset to balance pushing exercises.
• Rehabilitation/Prehabilitation: As advised by a professional, perform controlled sets with a focus on muscle activation.

Conclusion

Floor pulls are a deceptively simple yet highly effective exercise for building foundational upper body pulling strength, improving posture, and enhancing scapular stability. Their accessibility and low-impact nature make them an invaluable addition to any fitness regimen, from beginner to advanced. By focusing on proper form, understanding the muscles involved, and gradually progressing with variations, you can harness the full benefits of floor pulls to build a stronger, more resilient back and improve overall movement quality.