Towel Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis
• Flexor Digitorum Superficialis

Holds

• Rectus Abdominis
• Gluteus Maximus

Technique

1. Loop a strong towel around a sturdy post or a closed door's handles and hold one end in each hand.
2. Walk your feet forward and lean back until your arms are straight and your body is at an angle.
3. Keep your body straight and pull your chest toward your hands.
4. Lower back slowly until the arms are straight.

Cues

• Check the anchor holds your full weight before leaning back.
• Walk the feet closer to the anchor to make the row harder, farther away to make it easier.
• Squeeze the towel hard; it also trains the grip.

Common mistakes

• Using a door that opens toward you, which can swing open.
• Letting the hips bend and drop.
• Pulling with the hands only and shrugging the shoulders.

Alternatives

• Inverted Row
• Seated Cable Row