Upper back exercise · body weight
Bodyweight Squatting Row (with Towel)
The bodyweight squatting row (with towel) is a bodyweight exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Body weight
- Body part
- Back
How to do the bodyweight squatting row (with towel)
- Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
- Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
- As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every bodyweight exercise.
