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Bodyweight Squatting Row (with Towel)

Using a towel instead of a bar or strap for a squatting row adds a grip challenge on top of the upper-back and bicep work, since the towel gives slightly under tension in a way rigid equipment doesn't. It's a practical substitute when no rowing equipment is around — a towel looped around any sturdy anchor gets the job done. Leaning back into the squat while pulling is what creates the resistance; the further back you lean, the harder the row gets.

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Category

Back

Equipment

Body Weight

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bodyweight Squatting Row (with Towel)

1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
3. As you lower into the squat, simultaneously pull the towel toward your chest, squeezing your shoulder blades together.
4. Pause briefly at the bottom of the squat, then slowly return to the starting position while extending your arms.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bodyweight Squatting Row (with Towel) mainly targets your Upper Back, with your Biceps helping support the movement, along with your Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

Featured in Curated Workouts

Train the Bodyweight Squatting Row (with Towel) with structured progression in these complete workout routines:

Level 2 · Intermediate 30 Min · ~250 kcal

Zero-Equipment Upper Body Pump

3 Days/Wk · 8 Wks · 30 Min · ~250 kcal

Targeted bodyweight pulling and pushing sequence building upper body mass at home.

Bodyweight Superset PectoralsUpper BackTriceps

4 Movements

4 Exercises · 4 Supersets Start Workout →

FAQ

What muscles does the Bodyweight Squatting Row (with Towel) work?

The Bodyweight Squatting Row (with Towel) mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bodyweight Squatting Row (with Towel)?

You do the Bodyweight Squatting Row (with Towel) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bodyweight Squatting Row (with Towel)?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bodyweight Squatting Row (with Towel)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Bodyweight Squatting Row (with Towel)?

The Band One Arm Standing Low Row trains your upper back with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.