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Lats · Beginner

Seated Row with Towel

Self-resisted seated towel row using the legs to oppose the arm pull while practicing scapular retraction.

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Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the legs extended and loop a durable towel around the feet, holding one end in each hand.
  2. 02Press the feet forward into the towel to create steady resistance while keeping the spine tall.
  3. 03Pull the elbows back and draw the towel toward the torso as the legs continue resisting.
  4. 04Pause with the shoulder blades together without shrugging or leaning backward.
  5. 05Extend the arms slowly while maintaining foot pressure and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionTowel RowRelated variationMachine Row Neutral GripRelated variationSeated Cable RowRelated variationSeated Machine Row (Upper Back)Related variationClose-Grip Seated Cable RowRelated variationCable Bar Standing Wide Grip Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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