Towel Door Row
Quick answer
The Towel Door Row mainly works the rhomboids and lats, with help from the biceps. Pull using a towel looped around a door handle to strengthen the back at home. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Loop a sturdy towel around both handles of a closed door and hold one end in each hand.
- Step your feet back near the door and lean your body back, arms straight, body braced.
- Pull your chest toward the door, squeezing your shoulder blades.
- Return slowly by extending your arms.
Muscles worked
MainSecondary
- Rhomboids
- Lats
- Biceps
Common mistakes
- Check that the door is firmly closed and won't swing open toward you.
- The closer your feet are to the door, the harder it gets.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Towel Door Row work?
Mainly the rhomboids and lats. It also works the biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Towel Door Row good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
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