The Towel Bent Over Row is a bodyweight back exercise that uses a towel to create more tension in the back. This is a good home exercise substitution if you don’t have access to weights, resistance bands, or the TRX. To get started:
1. While standing, hold a towel with a just outside hip width grip.
2. Bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel the ground, while maintaining a flat back, with your arms extended towards the floor.
3. Keeping your elbows tucked in, initiate the row by first pulling the towel apart to contract your back muscles, then slowly bend your elbows, and squeeze your shoulder blades together as you pull your elbows up.
4. It’s important to really focus on squeezing and contracting your back muscles with every rep.
5. Your upper torso should remain locked down without using any swaying motion as you raise your elbows.
6. Squeeze your shoulders blades back while in the contracted position, then slowly extend your arms towards the ground.
7. Repeat for reps.

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