Image of Seated Row with Towel

Seated Row with Towel

Body Part:
Primary Muscles:
Secondary Muscles:
AppStore IconGoogle Play Icon
Get the library in your pocket!


The Seated Row with Towel is a simple yet effective exercise that targets the muscles in your back, arms, and shoulders, improving strength and endurance. It's ideal for individuals of all fitness levels, especially those who want to enhance their upper body strength without the need for heavy gym equipment. People would want to perform this exercise as it promotes better posture, reduces the risk of back injuries, and can be easily incorporated into a home workout routine.


Step-by-step guide:

  1. Hold a towel with both hands at shoulder-width apart, and extend your arms fully in front of you at chest height.
  2. Keeping your back straight and your core engaged, pull the towel towards your body, bending your elbows and squeezing your shoulder blades together.
  3. Hold for a moment at the peak of the movement, then slowly extend your arms back to the starting position.
  4. Repeat this movement for your desired number of repetitions, ensuring to maintain proper form throughout the exercise.

Exercise Tips:

  • Secure Grip: When holding the towel, make sure you have a firm and secure grip. The towel should be held taut throughout the movement. A common mistake is holding the towel too loosely, which can lead to an uneven pull and potential strain on your wrists or hands.
  • Controlled Movement: The movement of pulling the towel towards your body and then releasing it should be slow and controlled. Avoid the mistake of using momentum or jerky movements, which can lead to injuries and less effective muscle engagement.
  • Engage Core: Remember to engage your core muscles as you perform the row. This not only helps in maintaining your balance but also adds an extra layer of workout for your


Can beginners do the Seated Row with Towel?

Yes, beginners can certainly do the Seated Row with Towel exercise. It's a great exercise to strengthen the back muscles and improve posture. However, it's important to start with a light resistance to avoid injury and gradually increase as strength improves. It's also crucial to use proper form and technique to get the most benefit and prevent injury. If unsure, it's always a good idea to consult with a fitness professional or physical therapist.

What are common variations of the Seated Row with Towel?

  • Single-Arm Seated Row: This variation focuses on one arm at a time. You can use a towel, resistance band, or a cable machine. Pull the towel or band towards you using one arm, then switch to the other.
  • Seated Row with Dumbbells: Instead of using a towel, you can perform this exercise with dumbbells. Sit on the edge of a bench, lean forward slightly, and pull the dumbbells up towards your chest.
  • Incline Bench Seated Row: This variation involves using an incline bench and a barbell. Lay face down on the bench and pull the barbell towards you, mimicking the motion of a seated row.
  • Seated Row with Kettlebell

What are good complementing exercises for the Seated Row with Towel?

  • The Bent-over Row is a beneficial complement to the Seated Row with Towel as it also focuses on the back muscles, specifically the rhomboids and trapezius, enhancing posture and stability.
  • Deadlifts can also complement the Seated Row with Towel, as they work the entire posterior chain including the back muscles, glutes, and hamstrings, providing a full-body workout that improves overall strength and endurance.

Related keywords for Seated Row with Towel:

  • Bodyweight back exercise
  • Seated towel row workout
  • Back strengthening exercises
  • Bodyweight seated row
  • Towel row exercise
  • Home workout for back
  • No equipment back exercises
  • Seated row exercise variations
  • Towel workout for back muscles
  • DIY back exercises at home
Share the Seated Row with Towel!