All exercisesWarm-ups·Back 
Doorway / Towel Rows
BackBiceps
Step 1 / 2
At a glance
- Equipment
- Doorframe or a towel
- Suggested reps
- 10–15 reps
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Common mistakes
You pull with the hands and biceps while the shoulder blades never move.
You jerk into the pull instead of building tension smoothly.
You stand too upright, so there is no lean and nothing to actually pull against.
What to focus on
Start every pull by drawing the shoulder blades back first, then let the elbows follow.
Hold the squeeze at the ribs for a second or two — the isometric hold is the point.
