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Towel Row

Upper-back pulling drill emphasizing shoulder-blade control with bodyweight.

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Towel Row demonstration

Exercise overview

Training details

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Equipment

Towel

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Loop a durable towel around a stable anchor and test it before placing your full weight on it.
  2. 02Hold both ends, walk the feet forward, and lean back with the body in a straight line.
  3. 03Pull the elbows behind you to row the chest toward the anchor.
  4. 04Keep the shoulders down, hips extended, and trunk rigid at the top.
  5. 05Straighten the arms slowly to return to the starting lean 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.

Easier regressionSeated Row with TowelRelated variationMachine Row Neutral GripRelated variationSeated Cable Row

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Alternatives

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

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