Self-Resisted Bent-Over Towel Row

How to perform it

Step-by-step instructions

1. 01Stand on the center of a long, intact towel and hold one end in each hand.
2. 02Hinge at the hips with softly bent knees, a braced trunk, and a neutral spine.
3. 03Take up the slack, then drive both elbows up and back while the feet pin the towel firmly.
4. 04Pull maximally at the top for 3-5 seconds without standing up, shrugging, or rounding the back.
5. 05Ease the tension before resetting; complete the prescribed holds with deliberate self-resistance.