PlanWorkouts

Exercise 3167 · REF BReCuOn

Bodyweight Squatting Row (with Towel) exercise animation

Bodyweight Squatting Row (with Towel)

Category
Back
Equipment
Body Weight
Target
Upper Back

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.

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 towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Bodyweight Squatting Row (with Towel) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

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

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row 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 One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Squatting Row (with Towel) work?
The Bodyweight Squatting Row (with Towel) primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Bodyweight Squatting Row (with Towel)?
The Bodyweight Squatting Row (with Towel) is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Squatting Row (with Towel)?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.