Fitwill stands in solidarity with Ukraine

Seated Row with Towel

Seated Row with Towel

The Seated Row with Towel is a fantastic exercise that targets the muscles in your upper back, specifically the rhomboids, trapezius, and rear deltoids. This exercise can be performed either at home or in the gym, making it an excellent choice for individuals who are looking to strengthen their back muscles without investing in expensive equipment. To perform the Seated Row with Towel, you will need a sturdy chair or bench and a towel. Start by sitting upright on the edge of the chair or bench with your feet flat on the floor. Take the towel and hold it with both hands in front of you, gripping it slightly wider than shoulder-width apart. Next, sit back slightly, keeping your back straight and your chest lifted. While maintaining this position, pull the towel towards your body by squeezing your shoulder blades together. Focus on initiating the movement from your back muscles rather than your arms. As you pull the towel towards your body, your elbows should be bending and moving backward. Pause for a moment when you have fully squeezed your shoulder blades together, then slowly release the tension and return to the starting position. Repeat this movement for a specific number of repetitions, aiming for 2-3 sets of 10-12 reps. It is important to maintain proper form throughout the exercise, so make sure to engage your core, keep your shoulders relaxed, and avoid any jerking or swinging motions. The Seated Row with Towel is an effective exercise for improving posture, strengthening your back muscles, and enhancing overall upper body strength. Incorporate it into your workout routine alongside other back exercises for a well-rounded and balanced fitness program. Remember to consult with a fitness professional or a physician before starting any new exercise program.


  • Start by sitting on the edge of a chair or bench.
  • Place a towel around your feet and make sure it is secured tightly.
  • Extend your legs straight out in front of you with your toes pointed up.
  • Keep your back straight and slightly lean back while maintaining good posture.
  • Grasp both ends of the towel with your hands and pull them towards your torso.
  • Focus on squeezing your shoulder blades together as you bring your elbows back.
  • Pause for a moment at the top of the movement and feel the contraction in your upper back muscles.
  • Slowly release the tension in the towel and return your arms to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Remember to breathe throughout the movement and avoid rounding your back.

Tips & Tricks

  • Focus on engaging your back muscles throughout the movement.
  • Maintain a neutral spine and avoid rounding your shoulders.
  • Pull the towel towards your body by squeezing your shoulder blades together.
  • Control the movement and avoid using momentum.
  • Breathe out as you pull the towel towards you.
  • Include variations in grip width to target different muscles.
  • Start with a lighter resistance and gradually increase it as you become more comfortable with the exercise.
  • Perform the exercise in a smooth and controlled manner, avoiding jerky movements.
  • Remember to warm up your muscles before starting the exercise.
  • Consult with a fitness professional if you have any existing injuries or conditions that may affect your ability to perform the exercise correctly.

Related Exercises


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

Related Workouts