One Arm Towel Row
Build powerful back and bicep strength with the one-arm towel row. This bodyweight exercise enhances grip and core stability, perfect for functional
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of One Arm Towel Row
Barbell One Arm Bent over Row
Back · Infraspinatus · Barbell
Cable Kneeling One Arm Row
Back · Cable
Bodyweight Standing One Arm Row (with towel)
Back · Infraspinatus · Body weight
Smith One Arm Row
Back · Infraspinatus · Smith machine
Description
A strength exercise where you pull a towel with one hand while providing resistance with the other. Great for building strength in the back and biceps.
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How to do One Arm Towel Row
- 01Setup
Drape a sturdy towel over a secure anchor point at chest height, such as a door frame or pole, ensuring both ends are even.
- 02Setup
Stand facing the anchor, grasping one end of the towel firmly with your working hand and the other end with your non-working hand to provide resistance. Take a small step back to create initial tension.
- 03
Lean back slightly, allowing your working arm to fully extend and your back muscles to stretch. Keep your core braced and chest lifted, maintaining a straight line from head to heels.
- 04
Initiate the pull by retracting your shoulder blade and bending your elbow, pulling your body towards the anchor point. Squeeze your back muscles at the peak of the contraction, maintaining consistent resistance with your non-working hand.
- 05
Slowly and with control, extend your working arm back to the starting position, resisting the pull of your non-working hand. Complete the desired repetitions before switching sides.
Tips
- Focus on initiating the pull with your back muscles, imagining you're driving your elbow towards your hip, rather than just using your bicep.
- Adjust the difficulty by varying the resistance from your non-working hand; pull harder for more challenge, or less for an easier movement.
- Maintain a rigid torso throughout the exercise by engaging your glutes and core, preventing any sagging of the hips or arching of the lower back.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth in your back and biceps.
Common mistakes
- Rounding the back during the pull reduces lat activation; keep your chest proud and shoulder blades retracted to engage the target muscles effectively.
- Using momentum to swing your body through the movement diminishes muscle engagement; perform each repetition with deliberate, controlled muscle contraction.
- Letting the towel snap back without control negates eccentric benefits; actively resist the return to the starting position to build strength through the full range of motion.
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Get Ellim — FreeQuestions
Is One Arm Towel Row good for beginners?
One Arm Towel Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for One Arm Towel Row?
You need Body weight to perform One Arm Towel Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for One Arm Towel Row?
Focus on initiating the pull with your back muscles, imagining you're driving your elbow towards your hip, rather than just using your bicep. Adjust the difficulty by varying the resistance from your non-working hand; pull harder for more challenge, or less for an easier movement. Maintain a rigid torso throughout the exercise by engaging your glutes and core, preventing any sagging of the hips or arching of the lower back. Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth in your back and biceps.
What are common mistakes when doing One Arm Towel Row?
Rounding the back during the pull reduces lat activation; keep your chest proud and shoulder blades retracted to engage the target muscles effectively. Using momentum to swing your body through the movement diminishes muscle engagement; perform each repetition with deliberate, controlled muscle contraction. Letting the towel snap back without control negates eccentric benefits; actively resist the return to the starting position to build strength through the full range of motion.
Related exercises
Bodyweight Squatting Row (with towel)
Back · Infraspinatus · Body weight
Bent over Row with Towel
Back · Body weight
One Arm Against Wall
Back · Latissimus Dorsi · Body weight
Forearm Wall Slide
Back · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store