PlanWorkouts

Exercise 3161 · REF O4oIqQD

Bodyweight Standing One Arm Row (with Towel) exercise animation

Bodyweight Standing One Arm Row (with Towel)

Category
Back
Equipment
Body Weight
Target
Upper Back

Swap a strap for a towel and this one-arm row adds a grip-strength component on top of the usual upper-back and anti-rotation work, since the towel has a bit of give that a rigid bar doesn't. It's a practical stand-in when the only anchor available is something like a pole or door edge with nothing more specialized nearby. Leaning further back from the anchor point increases the load in place of adding weight.

How to Do the Bodyweight Standing One Arm Row (with Towel)

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the towel towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Bodyweight Standing One Arm Row (with Towel) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Standing One Arm Row (with Towel) work?
The Bodyweight Standing One Arm Row (with Towel) primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Bodyweight Standing One Arm Row (with Towel)?
The Bodyweight Standing One Arm Row (with Towel) is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Standing One Arm Row (with Towel)?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.