Towel row with a hold

• Duration: 8 min
• Level: Beginner
• Goal track: Weight loss

Loop a sturdy towel around the leg of a heavy chair pressed firmly against a wall, holding one end in each hand. Sit or stand facing the anchor point with your arms extended, then lean back until you feel tension in the towel. Pull both hands toward your waist by driving your elbows back and squeezing your shoulder blades together, then pause and hold that squeezed position for 3 seconds before slowly extending your arms back to the start. Do 3 sets of 6 repetitions.