Strength · Level 1
Door towel row
Loop a towel around the handle of a closed door and row leaning back.
- Suggested dose
- 3 × 10 rep · 60s rest
- Equipment
- Towel
- Works
- Lats, Upper back, Biceps, Forearms
- Pattern
- Pull, Scapular stability
How to do it
- Loop a strong towel around both handles of a firmly closed door (or a post).
- Hold the ends, feet close to the door, and lean back with straight arms.
- Pull your chest toward your hands, elbows back. Lower under control.
Key points
- Body as one block
- The more upright, the easier
Common mistakes
- Using a door that opens toward you
- Shrugging your shoulders
Why it helps your tennis
Equipment-free pulling to balance a tennis player’s shoulder.
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Prone W pullLying face down with arms straight, pull your elbows to your ribs forming a W.