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Exercise 3165 · REF uTv34oq

Bodyweight Standing Row (with Towel) exercise animation

Bodyweight Standing Row (with Towel)

Category
Back
Equipment
Body Weight
Target
Upper Back

Using a towel for a standing bodyweight row layers grip endurance onto the usual back and bicep work, since the towel flexes slightly under tension where a bar wouldn't. It's a reasonable improvisation when the only equipment around is something to loop a towel over. As with any bodyweight row, the resistance scales with how far back you lean from the anchor point.

How to Do the Bodyweight Standing Row (with Towel)

  1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Pull the towel towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Bodyweight Standing 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 Standing Row (with Towel) work?
The Bodyweight Standing Row (with Towel) primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Bodyweight Standing Row (with Towel)?
The Bodyweight Standing Row (with Towel) is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Standing 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.