Towel Seated Row
Strengthen your back at home with just a towel! The Towel Seated Row targets your upper back muscles for improved posture and strength.
The Towel Seated Row mainly works the back, with help from the traps and biceps. You'll need: towel.
Required Equipment
Towel Seated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Towel Seated Row Variations and Alternatives
How to do the Towel Seated Row
Sit on the floor with your legs extended in front of you.
Loop a towel around the soles of your feet, holding the ends with each hand. Ensure there’s tension in the towel when your arms are extended.
Keep your back straight and chest up, engaging your core throughout the exercise.
Pull the towel toward your torso, bending your elbows and keeping them close to your body.
Focus on squeezing your shoulder blades together when your hands are close to your lower abdomen to activate the muscles in your upper back.
Slowly extend your arms back to the starting position, maintaining the tension in the towel.
Repeat for the desired number of repetitions and sets, resting between sets as necessary.
Be sure to warm up before beginning this exercise and start with a towel tension that allows you to perform the movement with proper form while still challenging your muscles. Adjust the tension as needed by using a shorter or longer part of the towel.
---
Towel Seated Row FAQs
What muscles does the Towel Seated Row work?
The Towel Seated Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Towel Seated Row?
Towel.
What workout day should the Towel Seated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Seated Row variations and alternatives?
Similar exercises include the Loop-Band Seated Row, Band Floor Seated Straight-Back Row, Battle-Rope Seated and Towel Bent-Over Row.
Training calculators
Work out the numbers behind your training before your next session.