Towel Body Row. How-to, proper form and tips


The Towel Body Row exercise is great for strengthening hands, forearms and back muscles.

Video demonstration

How to and step by step instructions:

  1. Pass a towel over the bar and hold it with both hands.
  2. Move your feet forward under the bar, and straighten legs and core.
  3. Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
  4. Bend your arms, bringing the chest close to the bar.
  5. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

  • The more horizontal, the hardest is the move.
  • Choose a higher bar for an easier variation.
  • Put your feet closer to the bar for an easier variation.


  • Strengthen hands, forearms and back muscles.
  • Very easy to adjust to your fitness level, by adjusting feet position.

Counting & gamification:

  • Adjust the feet position to have 10 reps of maximum effort yet proper form.
  • Aim for 3 series x10 in a session.

Muscles worked and body parts involved:

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Hand, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • Towel Body Row
  • Towel Inverted Row
  • Towel Bodyweight Row
  • Towel Horizontal Pull Up