How to do the Bodyweight Squatting Row (with Towel)
Bodyweight Squatting Row (with Towel) is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Bodyweight Squatting Row (with Towel) demonstration · © GymiaFit
Bodyweight Squatting Row (with Towel) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Squatting Row (with Towel) step by step
- 1Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
- 2Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
- 3As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
- 5Repeat for the desired number of repetitions.
Bodyweight Squatting Row (with Towel) — questions
What muscles does the Bodyweight Squatting Row (with Towel) work?
The Bodyweight Squatting Row (with Towel) primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Bodyweight Squatting Row (with Towel)?
None — the Bodyweight Squatting Row (with Towel) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Squatting Row (with Towel) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bodyweight Squatting Row (with Towel)?
Bodyweight Squatting Row, Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing Close-grip Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Squatting Row (with Towel) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.