Towel Bent-Over Row

1. Stand with your feet shoulder-width apart, holding a towel with both hands.

2. Hinge at the hips and slightly bend your knees to lean forward, maintaining a straight back, so that your torso is almost parallel to the ground (as shown in the images).

3. Grip each end of the towel with both hands, ensuring that your grip is wider than shoulder width.

4. Pull the towel ends as if performing a rowing motion, with arms moving towards your lower ribcage and elbows pointing up and back.

5. Create tension in the towel by pulling the ends in opposite directions.

6. Squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.

7. Hold for a moment, then return to the starting position with controlled movement.

Tips: Keep your head in a neutral position, looking slightly forward. Do not let your shoulders slump forward; keep them retracted. Engage your core throughout the exercise to protect your lower back. The towel can be replaced with a resistance band for a different variation. You can add an isometric hold at the top of the movement by maintaining tension on the towel for a designated amount of time.

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