Bent-over Row with Towel
Expert Advice
Keep your back flat and avoid rounding your shoulders to prevent injury and ensure maximum engagement of the back muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold a towel with both hands, shoulder-width apart, and extend your arms in front of you.
- Bend at the hips to lower your torso until it's almost parallel to the floor, keeping the towel taut.
- Pull the towel towards your waist, bending your elbows and squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bent-over Row with Towel primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bent-over Row with Towel work?
Bent-over Row with Towel primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent-over Row with Towel?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bent-over Row with Towel suitable for beginners?
Yes, Bent-over Row with Towel is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
