Bent over Row with Towel
Strengthen your back and biceps with the bent over towel row. This bodyweight exercise targets your lats and rhomboids, improving posture and upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Bent over Row with Towel
Description
This exercise involves a bent over stance while pulling a towel up and down to strengthen the back and arm muscles.
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How to do Bent over Row with Towel
- 01Setup
Stand with feet hip-width apart, holding a towel with an overhand grip slightly wider than shoulder-width.
- 02Setup
Hinge at your hips, maintaining a flat back and slight knee bend, until your torso is nearly parallel to the floor, allowing the towel to hang freely.
- 03
Squeeze your shoulder blades together and pull your elbows up and back, bringing the towel towards your lower chest or upper abdomen.
- 04
Actively try to "rip" the towel apart throughout the pull to engage your lats and biceps, holding the peak contraction briefly.
- 05
Slowly extend your arms and lower the towel back to the starting position with control, allowing your shoulder blades to protract naturally.
Tips
- Increase Tension: Actively try to pull the towel apart horizontally throughout the entire movement to maximize back and bicep engagement.
- Maintain Posture: Keep your gaze slightly forward and down to maintain a neutral cervical spine, preventing neck strain and ensuring a flat back.
- Controlled Descent: Focus on a slow, controlled eccentric phase (lowering the towel) to build strength and muscle control, rather than letting gravity drop it.
- Core Engagement: Brace your core throughout the exercise to stabilize your spine and prevent unwanted rocking or momentum.
Common mistakes
- Rounding the back: Avoid rounding your upper or lower back during the hinge; instead, maintain a neutral spine by engaging your core and keeping your chest proud.
- Using momentum: Do not use your hips or legs to jerk the towel up; instead, perform the movement with controlled muscle contraction, initiating the pull from your back muscles.
- Shrugging shoulders: Prevent your shoulders from shrugging towards your ears at the top of the pull; instead, keep them depressed and retracted, focusing on pulling with your lats.
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Get Ellim — FreeQuestions
Is Bent over Row with Towel good for beginners?
Bent over Row with Towel is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bent over Row with Towel?
You need Body weight to perform Bent over Row with Towel. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bent over Row with Towel?
Increase Tension: Actively try to pull the towel apart horizontally throughout the entire movement to maximize back and bicep engagement. Maintain Posture: Keep your gaze slightly forward and down to maintain a neutral cervical spine, preventing neck strain and ensuring a flat back. Controlled Descent: Focus on a slow, controlled eccentric phase (lowering the towel) to build strength and muscle control, rather than letting gravity drop it. Core Engagement: Brace your core throughout the exercise to stabilize your spine and prevent unwanted rocking or momentum.
What are common mistakes when doing Bent over Row with Towel?
Rounding the back: Avoid rounding your upper or lower back during the hinge; instead, maintain a neutral spine by engaging your core and keeping your chest proud. Using momentum: Do not use your hips or legs to jerk the towel up; instead, perform the movement with controlled muscle contraction, initiating the pull from your back muscles. Shrugging shoulders: Prevent your shoulders from shrugging towards your ears at the top of the pull; instead, keep them depressed and retracted, focusing on pulling with your lats.
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Free · iPhone only · Available on the App Store