strength · bodyweight
Towel Row (Door Anchored)
Loop a towel over a closed door and row.
3 × 10–12 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
biceps, grip
How to do it
- Close a sturdy door on the middle of a folded towel.
- Grip both ends, lean back with straight arms.
- Pull chest toward the door, elbows tight.
- Return with control.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation