10 Best Bodyweight Standing Row (with Towel) Alternatives for Home Workouts
If you can’t perform the Bodyweight Standing Row (with Towel), choose moves that reproduce the horizontal pull and lat lengthening under load. Effective options include inverted rows, banded standing rows, single-arm dumbbell rows, bent-over barbell rows, and TRX rows. Technique cue: pull elbows straight back, retract the scapula, and keep the lats driving the movement.
Original Exercise: Bodyweight Standing Row (with Towel)
How to Perform Bodyweight Standing Row (with Towel)
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Best Bodyweight Standing Row (with Towel) Alternatives
1. Bodyweight Standing Close-grip Row
95.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
2. Bodyweight Standing Row
95.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
3. Bodyweight Standing One Arm Row
92.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
4. Bodyweight Standing One Arm Row (with Towel)
91.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Bodyweight Standing Close-grip One Arm Row
89% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
6. Dumbbell Bent Over Row
87.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
7. Bent Over Barbell Row
84.4% MatchHow to perform this exercise
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
8. Barbell Reverse Grip Bent Over Row
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
9. Exercise Ball Alternating Arm Ups
83.7% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
- Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat the movement with the other arm.
10. Dumbbell One Arm Bent-over Row
79.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Why You Might Need a Bodyweight Standing Row (with Towel) Alternative
You may need substitutes because of equipment limits, poor anchor points, wrist or shoulder pain, or to progress load and unilateral control. Towel rows demand a stable anchor and significant grip strength; replacing them with a TRX or banded row reduces compressive strain on the shoulder while preserving horizontal pull mechanics. For rehab, pick a more upright row to shorten lever arms and limit shear forces. For progression, choose a prone inverted row to increase time under tension or a weighted bent-over row to increase axial load. Technique cue: maintain scapular retraction, avoid thoracic flexion, and drive the elbows back to emphasize lat activation.
How to Choose the Right Substitute
Match the substitute to the limiting factor: if anchor stability is the issue, use a suspension trainer or heavy resistance band; if grip is the limiter, use neutral-grip handles or straps. Consider movement pattern (horizontal pull vs. vertical pull), load progression, and unilateral vs. bilateral work for correcting asymmetries. Assess biomechanics: choose a more reclined body angle for lower intensity or a flatter body for greater lat recruitment. Technique cue: set your scapula before each rep, brace the core, and control the eccentric to maximize motor unit recruitment in the lats and posterior deltoids.
Frequently Asked Questions
What muscles does Bodyweight Standing Row (with Towel) work?
The exercise primarily targets the latissimus dorsi and the posterior deltoids while engaging the rhomboids and middle trapezius for scapular retraction. It also recruits the biceps and forearm flexors for elbow flexion and grip, and the core stabilizers for trunk rigidity.
What is the best bodyweight alternative to Bodyweight Standing Row (with Towel)?
The inverted row is the best pure bodyweight alternative because it preserves the horizontal pull plane and allows you to modify intensity via body angle. Technique cue: keep a straight plank line, lead with the chest, and pull the elbows down and back to maximize lat engagement.
Can I build muscle without doing Bodyweight Standing Row (with Towel)?
Yes. You can build back muscle using any exercise that provides progressive overload and targets the horizontal pulling pattern, like inverted rows, TRX rows, or weighted bent-over rows. Focus on full-range reps, controlled eccentrics, and progressive loading to increase muscle hypertrophy.
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