Seated Towel Row

The Seated Towel Row is a simple bodyweight rowing exercise that uses a towel to create adjustable pulling resistance.

Strength exercises

Bodybuilding exercises

Recovery exercises

Back

Other

Fatigue level

Low 2/3 High

Add to Workout

Seated Towel Row

Build

Add to Your Workout

Seated Towel Row

Build

The Seated Towel Row is a bodyweight pulling movement that mimics a traditional rowing pattern without the need for equipment. By pulling against a towel, you create your own resistance, allowing you to focus on controlled movement and proper form.

This exercise mainly targets the upper and mid-back while the arms assist during the pull and the core stays active to maintain posture. Because the resistance is self-generated, the movement naturally encourages smooth tension throughout the range of motion without placing excessive stress on the joints.

The Seated Towel Row works well in home workouts, warm-ups, or recovery sessions. It helps reinforce good pulling mechanics, supports posture improvement, and offers an accessible way to maintain back strength when weights or machines are not available.

How to Perform the Seated Towel Row

Sit on a mat with your legs extended in front of you and place a folded towel around your feet, gripping each end firmly with your hands.
Maintain a tall posture with your spine straight, shoulders pulled back, and chest lifted.
Engage your core muscles and slightly bend your knees to reduce strain on your lower back.
Begin by inhaling and extending your arms fully toward your feet while maintaining tension on the towel.
Exhale as you pull the towel toward your torso by bending your elbows and drawing them back beside your ribcage.
Squeeze your shoulder blades together at the end of the pulling motion while keeping your chest lifted and shoulders down away from your ears.
Inhale as you slowly extend your arms back to the starting position with controlled movement, maintaining tension on the towel throughout.
Repeat the movement while focusing on using your back muscles rather than your arms to generate the pulling force.

Important information

Keep your wrists in a neutral position throughout the exercise to prevent strain.
Make sure your elbows stay close to your body during the pulling phase to properly engage your lats.
Avoid rounding your back or hunching forward; maintain a proud chest position throughout the movement.
If you experience lower back discomfort, increase the bend in your knees or place a small cushion beneath your sitting bones for support.

FAQ - Seated Towel Row

What muscles does the Seated Towel Row primarily target?

The Seated Towel Row primarily targets the latissimus dorsi and trapezius muscles while also engaging the rhomboids, rear deltoids, and biceps. The unstable nature of the towel additionally activates stabilizer muscles throughout your forearms and upper back, creating comprehensive posterior chain development.

How do I properly perform a Seated Towel Row?

Sit with legs extended and wrap a towel around your feet, gripping each end firmly. Maintain a straight back, then pull the towel toward your torso by squeezing your shoulder blades together and bending your elbows. Slowly return to the starting position while maintaining tension throughout the movement.

Is the Seated Towel Row suitable for those with shoulder or elbow issues?

Yes, the Seated Towel Row is generally joint-friendly because the towel's flexibility allows for a more natural range of motion compared to rigid equipment. This adaptability can reduce stress on shoulders and elbows while still effectively targeting back muscles, making it appropriate for many rehabilitation protocols.

How can I adjust the difficulty of this exercise?

To increase difficulty, use a thicker towel, pull from a greater distance, or add a pause at the point of maximum contraction. For an easier variation, bend your knees slightly to reduce the resistance or use a smaller range of motion until strength develops.

What are common mistakes to avoid when performing Seated Towel Rows?

Common mistakes include rounding the lower back, using momentum instead of controlled movement, and not fully engaging the back muscles by relying too much on arm strength. Focus on maintaining proper posture, squeezing your shoulder blades together at the peak of the movement, and keeping tension consistent throughout the exercise.