Fitwill stands in solidarity with Ukraine

Bodyweight Standing Row (with towel)

Bodyweight Standing Row (with towel)

The Bodyweight Standing Row (with towel) is a dynamic exercise that targets your back, shoulders, and arms, helping to build strength and improve posture. This exercise is great for individuals who may not have access to gym equipment or prefer to workout in the comfort of their own homes. All you need is a towel and some motivation! By using your bodyweight and a towel as resistance, the Standing Row engages major muscle groups in your upper body, promoting muscle development and stability. This exercise primarily targets the muscles in your back, including the rhomboids, lats, and traps, which are crucial for proper posture and spinal alignment. The Standing Row also activates your deltoids, biceps, and forearms, adding an extra challenge to your upper body workout routine. Plus, since it involves a pulling motion, it helps counterbalance activities that primarily involve pushing, such as push-ups or bench presses, creating a more well-rounded training regimen. Remember to start with a light resistance if you are new to this exercise to allow your muscles to adapt gradually. As you become more comfortable and proficient, you can increase the intensity by progressing to a thicker towel or by using variations such as single-arm rows. Incorporating the Bodyweight Standing Row (with towel) into your exercise routine can help you achieve a stronger upper body, improve your posture, and enhance your overall fitness. Challenge yourself, and enjoy the benefits of this effective and convenient exercise!


  • Stand facing a sturdy vertical object, such as a pole or a door with a towel looped around it at chest height.
  • Grab the towel with an overhand grip, slightly wider than shoulder-width apart.
  • Walk back a few steps to create tension in the towel, while keeping your body straight and tall.
  • Keep your core engaged and pull your chest towards the towel, bringing your elbows back and squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, then slowly release and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a towel that provides enough resistance but still allows for proper form.
  • Engage your core throughout the exercise to maintain stability.
  • Focus on squeezing your shoulder blades together as you pull the towel towards your chest.
  • Control the movement both on the way up and the way down to maximize muscle activation.
  • Keep your shoulders relaxed and away from your ears throughout the exercise.
  • Breathe out as you pull the towel towards your chest and breathe in as you return to the starting position.
  • Gradually increase the difficulty by using a thicker or longer towel.
  • Ensure that your body remains in a straight line from head to toe, avoiding any excessive arching or sagging.
  • For an added challenge, try performing the exercise on an unstable surface like a Bosu ball or foam pad.
  • Combine the bodyweight standing row with other exercises to create a well-rounded workout routine.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot