Bodyweight Squatting Row (With Towel)

TrapeziusRhomboidsForearmsGlutesLatissimus DorsiHamstringsQuadricepsBody WeightBeginner
1. Stand tall with your feet shoulder-width apart. 2. Hold a towel with both hands in front of you, shoulder-width apart. 3. Keep your arms fully extended and flat against your body. 4. Lower your body down into a squat position by bending your knees and pushing your hips back. 5. Make sure to maintain a neutral spine and engage your core throughout the movement. 6. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together. 7. Pause for a moment in the lowered position. 8. Push through your heels and return to the starting position, extending your arms fully. 9. Repeat the movement for the desired number of repetitions.

How to perform the Bodyweight Squatting Row (With Towel)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Bodyweight Squatting Row (With Towel) using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your trapezius rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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