Reps Only exercise

Towel Row form, muscles worked, and workout tracking

The towel row is a bodyweight horizontal pull performed by looping a towel around a door handle, post, or partner grip and rowing the chest toward the anchor, targeting the latissimus dorsi, rhomboids, biceps, and forearms. It is popular in home training because it delivers rowing volume and grip work with no equipment, with difficulty adjusted simply by walking the feet forward or back.

Towel Row illustration

How to do Towel Row

  1. 1Loop a sturdy towel around a secure anchor at roughly waist height and grip one end in each hand.
  2. 2Walk your feet forward and lean back with straight arms until your body forms a rigid diagonal line.
  3. 3Brace your core and exhale as you row your chest toward your hands, squeezing your shoulder blades together.
  4. 4Avoid letting your hips sag or shrugging your shoulders as you pull.
  5. 5Inhale as you extend your arms under control back to the start; step your feet further forward to make the next set harder.

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Track Towel Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.