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Towel Isometric Row

BeginnerStrengthTier T1

Wrap a towel around a sturdy object and pull. No movement, just tension - perfect when you don't have equipment.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

Home Options

  • towel + doorway

No equipment? Try: Belt, Rope, Band anchored to doorway

Dosage

3

Sets

8

Reps / Time

30 sec

Rest

5-10 second holds

Tempo

Step-by-Step Guide

Set up

  • Wrap a towel around a sturdy door handle or pole
  • Hold both ends of the towel
  • Stand or sit at a comfortable distance
  • Arms should be straight when starting

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Pull the towel toward your body as if rowing

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    The towel won't move - that's correct

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Squeeze your shoulder blades together

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold the tension for 5-10 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Relax completely

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat

Breathing

  • Breathe normally during hold
  • Don't hold your breath

Form Cues

  • Pull hard into the towel
  • Squeeze shoulder blades
  • Keep breathing
  • Build tension gradually

Common Mistakes to Avoid

  • Not pulling hard enough
  • Forgetting to squeeze shoulder blades
  • Holding breath
  • Tension through neck

Safety Information

Very safe. Ensure anchor point is secure.

Progressions

Longer holds or more effort

Seated Band RowBeginner

Regressions

Shorter holds or less effort

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.