débutant

Simulated Isometric Towel Row

Sitting or standing, hold a towel taut between your hands and pull as if you wanted to stretch it, bringing your shoulder blades together. You can also simulate a seated row by pulling hard on the towel without moving. The goal is muscle activation.

Sets

Reps

60s

Duration

30s

Rest

5/10

RPE

📖 Detailed description

This is an isometric hold for the back muscles. Pull the towel apart as hard as you can while actively retracting your shoulder blades. Maintain the intense tension for 10-15 seconds, release, and repeat.

💡 Execution tips

Breathing is crucial; do not hold your breath while tensing the muscles.

⚠️ Common mistakes

Holding the breath, shrugging shoulders up, loose towel.

🔀 Variants

Tirage Seated
Tirage Standing