Bent-Over Row with Towel - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bent-Over Row with Towel

Step by step instructions, muscle activation and variants for the Bent-Over Row with Towel.

EasyRear shouldersTrapezius

About this exercise

A back exercise that uses a towel looped around a fixed anchor point or a partner's hands as resistance for a bent-over rowing motion. It effectively targets the latissimus dorsi and rhomboids using minimal equipment, making it an excellent home-workout alternative to cable rows.

How to Perform

  • Loop a towel around a sturdy anchor point at roughly waist height, or have a partner hold both ends
  • Grip each end of the towel and step back until there is tension in it
  • Hinge at the hips to a roughly 45-degree angle, keeping your back flat and core engaged
  • Pull the towel toward your lower chest by driving your elbows back and squeezing your shoulder blades together
  • Hold the contracted position briefly
  • Slowly extend your arms, returning to the starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Bent-Over Row with Towel

The Bent-Over Row with Towel is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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