The bodyweight towel standing row is a back exercise that targets the upper back using a towel for resistance. It also engages the bicep and shoulders. The movement is performed by pulling the towel towards your chest while maintaining a strong posture.
Also Works
BicepsShoulders
How to Perform
1
Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Pull the towel towards your chest, squeezing your shoulder blades together.
4
Pause for a moment at the top, then slowly release the tension and return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Loop a towel around a sturdy anchor point and grip both ends, then lean back to create tension.
•Pull yourself toward the anchor by squeezing your shoulder blades together and driving your elbows back.
•The unstable grip of the towel forces your forearms and grip to work harder than a standard bar row.
Common Mistakes
•Using a towel that is too short, which limits how far back you can lean and reduces the exercise difficulty.
•Letting the wrists bend excessively, which strains them. Keep your wrists straight and grip firmly.
•Not maintaining body tension, allowing the hips to sag and reducing the core demand.