Towel Doorframe Row

How to do it

1. Loop a strong towel over the top of a closed door and grip one tail in each hand.
2. Walk the feet to the door base and lean back until the arms are long and the body is one line.
3. Brace the trunk so the hips do not sag.
4. Pull the chest toward the fists by driving the elbows back and squeezing the shoulder blades.
5. Lower until the arms are straight without losing the lean.
6. Repeat, keeping the feet planted and the towel taut.

Common mistakes

• Letting the hips sag so the drill becomes a standing shrug.
• Shrugging the shoulders to the ears instead of rowing the shoulder blades.
• Bending the elbows only, with no scapular retraction.
• Standing too upright so there is no load on the pull.