Towel Row for BJJ
The towel row replaces standard cable handles with a towel wrapped around the cable attachment, combining rowing with grip training. The towel grip forces the forearms to work overtime during every pulling rep. This dual-purpose exercise efficiently builds both back strength and grip endurance.
✓ Step-by-Step Instructions
- 1 Loop a towel through a cable attachment.
- 2 Grip both ends of the towel.
- 3 Set up in a seated or standing row position.
- 4 Pull the towel toward your torso, squeezing your back.
- 5 Maintain a death grip on the towel throughout.
- 6 Return to the start under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Combines back strengthening with gi-specific grip training in one exercise. The towel grip under load mimics the sustained gripping demand when maintaining collar control against a resisting opponent.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Towel slipping due to sweat
- ⚠ Reducing row quality to maintain grip
- ⚠ Using too heavy a weight for the grip to handle
- ⚠ Not gripping towel ends tightly enough
🔄 Variations
- → Single-arm towel row
- → Towel face pull
- → Towel lat pulldown
- → Towel inverted row
Track Your Towel Row Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Towel Row help my BJJ game? ▼
Combines back strengthening with gi-specific grip training in one exercise. The towel grip under load mimics the sustained gripping demand when maintaining collar control against a resisting opponent.
What equipment do I need for the Towel Row? ▼
You will need: cable machine, towel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Towel Row? ▼
The Towel Row is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.