Bodyweight Standing Row (With Towel)

Setup

1. 01Loop a sturdy towel around a secure pole or pair of door handles at chest height.
2. 02Grip one end of the towel in each hand and pull it taut.
3. 03Walk the feet toward the anchor and lean back with straight arms.
4. 04Brace the trunk into a straight head-to-heel line.

Execution

1. 01Pull the chest toward the anchor by driving both elbows back along the ribs.
2. 02Squeeze the towel hard to keep the hands from sliding.
3. 03Retract the shoulder blades fully at the top.
4. 04Lower under control to full arm extension.

Checkpoints

• -Towel stays taut and level between the hands.
• -Grip position on the towel does not creep between reps.
• -Body stays rigid with no hip sag.
• -Elbows finish behind the torso at the top of each rep.

Common mistakes

• -Anchoring the towel on something that can swing open or slip.
• -Letting the hands slide down the towel as the set fatigues.
• -Piking at the hips to make the pull shorter.
• -Flaring the elbows wide and turning the row into a shrug.