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

Intermediate

Compound

Pull

1 min per set30s rest

Back

Body weight

Variations of One Arm Towel Row

Compound

Barbell One Arm Bent over Row

Strengthen your back and core with the Barbell One-Arm Bent Over Row. This unilateral exercise builds strength, improves posture, and targets your lats

Intermediate

BackInfraspinatusBarbell

Compound

Cable Kneeling One Arm Row

Master the Cable Kneeling One Arm Row to sculpt a strong, balanced back. This exercise effectively targets your lats, improving posture and unilateral

Intermediate

BackCable

Compound

Bodyweight Standing One Arm Row (with towel)

Master the Bodyweight Standing One Arm Row with a towel to build a strong back and improve unilateral pulling strength.

Intermediate

BackInfraspinatusBody weight

Compound

Smith One Arm Row

Strengthen your back and biceps with the Smith One Arm Row. This exercise targets the lats, rhomboids, and traps for a powerful, sculpted physique.

Intermediate

BackInfraspinatusSmith 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

1
Setup
Drape a sturdy towel over a secure anchor point at chest height, such as a door frame or pole, ensuring both ends are even.
2
Setup
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.
3
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.
4
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.
5
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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Frequently Asked Questions

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

Compound

Bodyweight Squatting Row (with towel)

Master the bodyweight squatting row with a towel to strengthen your back, legs, and core. This compound exercise builds functional strength and stability.

Intermediate

BackInfraspinatusBody weight

Compound

Bent over Row with Towel

Strengthen your back and biceps with the bent over towel row. This bodyweight exercise targets your lats and rhomboids, improving posture and upper body

Intermediate

BackBody weight