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Bent-Over Row With Towel

Bent-Over Row With Towel

The Bent-Over Row with Towel is an excellent exercise for targeting the muscles of your back, particularly the lats (latissimus dorsi), rhomboids, and rear deltoids. This exercise is great for building upper body strength and improving posture. To perform the Bent-Over Row with Towel, you will need a towel and a sturdy anchor point such as a door handle or a fixed barbell in a squat rack. Start by standing with your feet hip-width apart, holding the towel with an overhand grip, slightly wider than shoulder-width apart. Hinge forward at the hips, keeping your back flat and core engaged, until your upper body is nearly parallel to the floor. Your arms should be fully extended, holding the towel with tension. From this position, engage your back muscles and pull the towel towards your chest, leading with your elbows. Keep your shoulders down and back, and squeeze your shoulder blades together at the top of the movement. Focus on initiating the movement from your back muscles rather than relying on your arms to do the work. Slowly lower the towel back to the starting position and repeat for the desired number of repetitions. To make the Bent-Over Row with Towel more challenging, you can increase the tension in the towel by gripping it closer together or by stepping further away from the anchor point. Alternatively, you can progress to using a resistance band or dumbbells for added resistance. Remember to always maintain proper form throughout the exercise, keeping your back flat and core engaged to protect your spine. As with any exercise, start with a weight or resistance level that allows you to perform the movement with control and proper technique. As you become stronger, gradually increase the intensity to continue challenging your muscles and promoting progress.


  • Stand with your feet hip-width apart and hold a towel with both hands in front of you.
  • Engage your core and hinge forward at your hips while keeping your back flat. Your torso should be nearly parallel to the floor.
  • Keep your elbows close to your torso and pull the towel towards your chest, squeezing your shoulder blades together as you do so.
  • Pause briefly at the top of the movement, then slowly release and extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure that your back is straight and your core is engaged throughout the exercise.
  • Keep your shoulders relaxed and avoid shrugging them during the movement.
  • Squeeze your shoulder blades together at the top of the movement to fully engage your back muscles.
  • Control the movement by lowering the weight slowly and with control, rather than relying on momentum.
  • Use a grip that feels comfortable for you, whether it's an overhand grip or an underhand grip.
  • If using a towel, make sure it's securely wrapped around the barbell or dumbbells to prevent slipping.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable and proficient with the exercise.
  • Avoid excessively leaning forward or backward during the movement to maintain proper form.
  • Breathe out as you pull the weight up and breathe in as you lower it back down.
  • Listen to your body and stop the exercise if you feel any sharp or unusual pain.

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