Towel Bent-Over Row
Strengthen your back with the Towel Bent-Over Row! This exercise uses just a towel to simulate a rowing motion, building strength and posture.
The Towel Bent-Over Row is a compound exercise that mainly works the back, traps and shoulders. You'll need: towel.
Required Equipment
Towel Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Towel Bent-Over Row Variations and Alternatives
How to do the Towel Bent-Over Row
Stand with your feet shoulder-width apart, holding a towel with both hands.
Hinge at the hips and slightly bend your knees to lean forward, maintaining a straight back, so that your torso is almost parallel to the ground (as shown in the images).
Grip each end of the towel with both hands, ensuring that your grip is wider than shoulder width.
Pull the towel ends as if performing a rowing motion, with arms moving towards your lower ribcage and elbows pointing up and back.
Create tension in the towel by pulling the ends in opposite directions.
Squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.
Hold for a moment, then return to the starting position with controlled movement.
Tips: Keep your head in a neutral position, looking slightly forward. Do not let your shoulders slump forward; keep them retracted. Engage your core throughout the exercise to protect your lower back. The towel can be replaced with a resistance band for a different variation. You can add an isometric hold at the top of the movement by maintaining tension on the towel for a designated amount of time.
---
Towel Bent-Over Row FAQs
What muscles does the Towel Bent-Over Row work?
The Towel Bent-Over Row mainly works the back, traps and shoulders. The main muscles are the latissimus dorsi, rhomboids, trapezius and posterior deltoid.
What equipment do you need for the Towel Bent-Over Row?
Towel.
Is the Towel Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Towel Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Bent-Over Row variations and alternatives?
Similar exercises include the Towel Bicep Squeeze, Bodyweight Bent-Over Row, Bodyweight Door Handle Row and Bodyweight Row Good-Morning.
Training calculators
Work out the numbers behind your training before your next session.