Towel Bent Over Row
How to do Towel Bent Over Row?
The towel bent-over row is a bodyweight and minimal-equipment pulling exercise that targets the upper back, lats, and rear delts. This movement mimics the mechanics of a traditional bent-over row, but instead of using weights, the resistance is created by pulling against your own force. It is a great alternative when you don’t have access to weights or resistance bands, and it helps develop mind-muscle connection, scapular control, and grip strength.
This exercise can be performed by gripping a towel and pulling against it, or by anchoring the towel to a stable object, such as a door handle or a sturdy pole.
Steps to Perform a Proper Towel Bent-Over Row
Version 1: Self-Resisted Towel Row (Using Your Own Resistance)
1. Grab a Towel and Stand with Feet Hip-Width Apart
• Hold the towel with both hands, gripping it firmly at shoulder-width or slightly wider.
• Stand tall with your core engaged and knees slightly bent.
2. Hinge at the Hips into a Bent-Over Position
• Keep your back flat and chest up.
• Lean forward until your torso is nearly parallel to the ground.
• Engage your core and glutes for stability.
3. Pull One End of the Towel While Resisting with the Other Hand
• Imagine you are pulling a heavy weight.
• Your non-pulling hand should resist, creating tension in the back muscles.
• Keep your elbows close to your body while rowing.
4. Hold and Squeeze the Back Muscles
• At the top of the movement, squeeze your shoulder blades together for 1-2 seconds.
5. Control the Descent
• Slowly allow the towel to return to the starting position, maintaining resistance in both arms.
6. Switch Arms and Repeat
• Perform equal reps on both sides to ensure balanced development.
Version 2: Towel Bent-Over Rows (Anchored to a Sturdy Object)
1. Anchor the Towel Securely
• Wrap the towel around a sturdy object such as a pole, railing, or door handle.
• Make sure the towel is secure and won’t slip.
2. Grip the Towel with Both Hands
• Stand with feet hip-width apart and grip the towel shoulder-width apart.
3. Hinge at the Hips into a Bent-Over Position
• Keep your back flat and maintain a neutral spine.
• Engage your core and maintain balance.
4. Row by Pulling the Towel Towards Your Chest
• Drive your elbows back while keeping them close to your torso.
• Imagine squeezing your shoulder blades together as you pull.
5. Hold and Contract at the Top
• Squeeze the lats and upper back for 1-2 seconds.
6. Control the Return
• Slowly extend your arms to return to the starting position.
7. Repeat for Controlled Repetitions
• Perform 10-15 reps per set, maintaining tension and control.
Benefits of the Towel Bent-Over Row
✅ Builds Upper Back Strength Without Equipment – Great for home workouts and travel.
✅ Improves Grip Strength – The towel requires more forearm activation, enhancing grip endurance.
✅ Enhances Scapular Control & Posture – Encourages strong shoulder blade retraction.
✅ Great for Isometric and Dynamic Strength – Can be performed slowly or with holds to maximize strength gains.
✅ Scalable for All Fitness Levels – Resistance can be adjusted easily using self-resistance.
Common Mistakes to Avoid
🚫 Rounding the Back – Keep your spine neutral to avoid strain.
🚫 Pulling Too Fast – Use slow, controlled movements to maximize activation.
🚫 Neglecting Core Engagement – Keep abs tight to avoid unnecessary swaying.
🚫 Not Providing Enough Self-Resistance – Ensure you’re creating adequate tension for muscle activation.
🚫 Losing Grip on the Towel – Squeeze the towel firmly to prevent slipping.
Tips for the proper execution of Towel Bent Over Row
Keep Your Back Flat – Avoid rounding your spine by keeping your chest up and core engaged.
Control the Resistance – In self-resisted rows, make sure your non-working arm provides enough tension.
Squeeze the Shoulder Blades – This maximizes back muscle activation.
Use a Sturdy Anchor – If using an anchored towel, ensure it won’t slip or loosen.
Focus on squeezing your shoulder blades: This will help activate the target muscles and ensure proper form.
Maintain a Slight Knee Bend – This helps stabilize your position and prevent lower back strain.
Muscles worked when doing Towel Bent Over Row
Primary Muscles
• Latissimus Dorsi (Lats) – The main pulling muscle, responsible for bringing the arms toward the torso.
• Upper Back (Rhomboids, Trapezius, Rear Deltoids) – Activated for scapular retraction and control.
•Biceps Brachii – Assists in elbow flexion and pulling movement.
Secondary Muscles
• Forearms & Grip Strength – Engaged to maintain a strong hold on the towel.
• Core (Rectus Abdominis, Obliques, Transverse Abdominis) – Provides stability and balance during the movement.
• Lower Back (Erector Spinae) – Works isometrically to maintain proper posture.
Primary Muscle(s):
Lats
Rhomboid
Secondary Muscle(s):
Rear delt
Biceps
Equipment needed for Towel Bent Over Row
No equipment needed for this exercise.
Adjust the difficulty of Towel Bent Over Row
How to make Towel Bent Over Row harder?
How to make Towel Bent Over Row easier?
How to make Towel Bent Over Row harder?
To make Towel Bent Over Row harder:
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Increase Resistance in Self-Resisted Rows • Apply more force with the non-working hand to increase difficulty.
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Perform Single-Arm Rows • Row one arm at a time to increase the load per side.
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Slow Down the Tempo • Use a slow eccentric (lowering phase) of 3-5 seconds to build more strength.
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Pause at the Top • Hold the contracted position for 3-5 seconds to increase muscle engagement.
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Perform on an Unstable Surface • Stand on one leg or use a balance pad to engage more stabilizing muscles.
How to make Towel Bent Over Row easier?
To make Towel Bent Over Row easier:
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Perform in a More Upright Position • Instead of hinging fully forward, try a slightly inclined position for more support.
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Use a Wider Grip • A wider grip reduces the range of motion, making the movement less challenging.
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Use an Anchored Towel Instead of Self-Resistance • Pulling against an anchored object can make the movement more stable and predictable.
