Towel Row

A great way to build a strong upper back and improved posture using nothing more than a common household item. To perform it, sit on the floor with your legs extended in front of you and a slight bend in your knees. Loop a long, sturdy towel (or bedsheet) around the soles of your feet, holding one end in each hand. Sit up tall, pull your elbows back as if you’re rowing, and create as much tension as possible against the towel. Hold that pull tight, feeling your mid-back and arms working against the resistance!

Performance Tips

• Keep your spine tall and chest proud; avoid slouching or rounding your lower back.

• Focus on squeezing your shoulder blades together at the back as you pull.

• Keep your shoulders relaxed and down, away from your ears.

• Maintain a firm grip on the towel, but keep your neck and jaw relaxed.

• Continue to breathe deeply and steadily while maintaining the tension

Easier / Harder

• Easier: Reduce the intensity of your pull, focusing on the correct posture and light muscle engagement rather than maximum force.

• Harder: Pull with maximum effort for the duration of the hold, or try to “pulse” the intensity by squeezing your shoulder blades even tighter every few seconds without releasing the base tension.