A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Creative home back exercise using a towel over a door for pulling resistance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Loop a towel over a sturdy door or bar.
- 2.Grip both ends of the towel and lean back.
- 3.Pull yourself toward the anchor point.
- 4.Lower with control and repeat.
Pro Tips
- •Ensure the door is sturdy and secure.
- •Pull with your back muscles.
- •Control the descent.
Equipment
Towel · Sturdy Door
Safety
Test door stability before starting.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.