Bodyweight Squatting Row (with Towel)
Bodyweight Squatting Row (with Towel) pairs pure bodyweight leverage with a thicker, wider upper back — built for your first months of training.
How to do 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.
Bodyweight Squatting Row (with Towel) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Bodyweight Squatting Row (with Towel) Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Bodyweight Squatting Row (with Towel)
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Bodyweight Squatting Row (with Towel) — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Squatting Row (with Towel) work?
The Bodyweight Squatting Row (with Towel) primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Squatting Row (with Towel) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Squatting Row (with Towel) good for beginners?
Yes. The Bodyweight Squatting Row (with Towel) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Bodyweight Squatting Row (with Towel)?
Try the Lever Unilateral Row, Cable Seated Row or the Dumbbell Incline Y-raise. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
