Towel Row
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Rear Delts
Tertiary:Core, Traps
📋 How to Perform
- Loop a towel around a sturdy anchor, like a door or pole.
- Hold the towel with both hands and lean back slightly, keeping your arms extended.
- Pull yourself toward the anchor by squeezing your shoulder blades together.
- Slowly return to the starting position, maintaining tension in the towel.
- Avoid shrugging your shoulders during the pull.
- Keep your core engaged to prevent swaying.
⚠️ Common Mistakes to Avoid
- Pulling on a door that opens toward you, which can swing open mid-rep; use a door that opens away.
- Letting the hips sag as you lean back, which breaks the straight body line and shortens the pull.
- Standing too upright, which leaves very little bodyweight to pull and makes the row too easy.
