Upper back exercise · body weight
Bodyweight Standing Row (with Towel)
The bodyweight standing 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 standing row (with towel)
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 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.
