Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Bodyweight Squatting Row (With Towel)
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
- 2
Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
- 3
As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
- 4
Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Resistance band
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Resistance band
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Upper Back · Back
Beginner9
Barbell
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Barbell
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Barbell
Barbell Pendlay Row
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