Back · Bodyweight
Bent Over Row with Towel
How to do the bent over row with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Loop a towel under your foot and hold an end in each hand, then hinge forward at the hips with a flat back. Pull the towel toward your waist while pressing down with your foot to create resistance, then lower under control.
- 1Feel your lats and mid-back contract as you pull the towel in
- 2Keep your core braced and your spine neutral
- 3Squeeze your shoulder blades together at the top
Common mistakes
- Avoid rounding your back; hinge at the hips
- Don't shrug your shoulders or pull with arms alone
- Don't let the towel snap back; control the release
Muscles worked
The bent over row with towel mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the bent over row with towel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.