Body weight
Towel row on a door
Towel row on a door mainly works your lats and upper back. It also helps your biceps, forearms, and rear shoulders.
Step by step
- Close the door firmly, hold both towel ends, lean back.
- Pull your chest to the door, elbows close to your body.
- Lean back slowly until your arms are straight.
What you should feel
A pull through your back and a tight grip in your forearms; your shoulders should not pinch.
Common mistake
Pulling with only your arms; start the pull by squeezing your shoulder blades together.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell bent-over rowLats, Upper back
Renegade rowLats, Upper back
Lat pulldownLats
Dumbbell pulloverLats, Chest
Barbell rowLats, Upper back
Seated cable rowLats, Upper backQuestions
What muscles does the towel row on a door work?
Towel row on a door mainly works your lats and upper back. It also helps your biceps, forearms, and rear shoulders.
Can I do the towel row on a door at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the towel row on a door?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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