How to Do Towel Row: Muscles Worked & Proper Form

Muscles Worked in Towel Rows

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids

Secondary muscles worked:

• Biceps

How to Do Towel Rows

1. Wrap a strong towel (or two for extra grip) around a secure object such as a door, railing, pole, or tree branch. Make sure it won’t slip when under load.
2. Hold one end of the towel in each hand and lean backward at an angle, keeping your body straight like a plank.
3. Engage your back, squeeze your shoulder blades together, and pull your chest toward the towel.
4. Slowly extend your arms back to the starting position without letting your shoulders slump forward.
5. Repeat for reps.

Commentary

The towel row is a bodyweight exercise that strengthens your upper back, biceps, and grip. It’s a great alternative to pull-ups or traditional rows and can be done almost anywhere with minimal equipment.