Towel row: how to do it
In short
A gentle pulling hold with a towel looped around a firm post or railing. You lean back a little and pull your hands toward your ribs. Works: upper back, arms and posture.
How to do it
- Loop a long towel around a sturdy post or railing that cannot move. Hold both ends and give a gentle tug to check that it holds. Wear non-slip shoes.
- Stand with your feet hip-width apart. Lean back a little with your arms straight and the towel snug.
- Breathe out and pull as if rowing, bending your elbows and drawing your hands toward your ribs. Squeeze your shoulder blades together.
- Hold for 5 to 10 seconds, breathing normally. Never hold your breath.
- Straighten your arms slowly, then step upright. Do 3 holds.
As you go
- Keep your body in one straight line as you lean back.
- Breathe steadily the whole time. Never hold your breath.
- Pull your elbows back, with your shoulders away from your ears.
What it works
- Works
- upper back, arms and posture
- Position
- Standing
- Have nearby
- a towel
- Effort
- Moderate
An easier and a harder version
Easier
Stand more upright so you lean less. With no post, hold a towel taut in both hands in front of your chest and gently pull it apart for 5 seconds.
Harder
Hold for 15 seconds, or try the doorframe row.
Take care
- Shoulders: pull gently and stop short of any pinch.
- Balance: lean back only a little and keep your feet planted.
- Back: keep your body in one line and do not arch your lower back.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 5, Pull and side plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 5 and 26 | Day 5, week 1: Pull and side plank | 2 rounds: 3 holds of 10 s, 10 s rest between, in a 50 s slot, 30 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 5 | 2 rounds: 3 holds of 10 s, 10 s rest between, in a 50 s slot, 30 s rest | Towel around a firm post. Lean back, pull to your ribs. |
| 4 | 26 | 2 rounds: 3 holds of 10 s, 10 s rest between, in a 65 s slot, 15 s rest | Towel around a firm post. Lean back, pull to your ribs. |
In the plan, this move plays as a looping video with a spoken cue.
Towel row: day 5 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan