How to do the Bodyweight Standing Row (with Towel)
Bodyweight Standing Row (with Towel) is a beginner 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 Standing Row (with Towel) demonstration · © GymiaFit
Bodyweight Standing Row (with Towel) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Standing Row (with Towel) step by step
- 1Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Pull the towel towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 5Repeat for the desired number of repetitions.
Bodyweight Standing Row (with Towel) — questions
What muscles does the Bodyweight Standing Row (with Towel) work?
The Bodyweight Standing 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 Standing Row (with Towel)?
None — the Bodyweight Standing Row (with Towel) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Standing Row (with Towel) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bodyweight Standing Row (with Towel)?
Bodyweight Standing Close-grip Row, Bodyweight Standing Row, Inverted 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 Standing 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.