Back · Bodyweight
Superman Row with Towel
How to do the superman row with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie face down holding a towel taut between both hands, arms extended overhead. Lift your chest, arms, and legs off the floor into a superman hold, then pull the towel down toward your chest by driving your elbows back, squeeze your back, and extend the arms forward again.
- 1Feel your lower back and glutes holding your chest and legs off the floor
- 2Feel your lats and mid-back pull the towel down as you drive your elbows back
- 3Pull the towel apart to keep tension and squeeze your shoulder blades together
Common mistakes
- Do not let your legs or chest drop as you row
- Avoid cranking your neck up; keep it long in line with your spine
- Do not rush; control the row and the reach each rep
Muscles worked
The superman row with towel mainly works the lower back, lats, mid traps, lower traps, and glutes, with the hamstrings, rear delts, biceps, forearms, upper traps, and lower abs assisting.
- Lower BackPrimary
- LatsPrimary
- Mid TrapsPrimary
- Lower TrapsPrimary
- GlutesPrimary
- HamstringsSupport
- Rear DeltsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- External RotatorsMinor
Kovo programs the superman 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.