PlanWorkouts

Exercise 1773 · REF bKWbrTA

One Arm Towel Row exercise animation

One Arm Towel Row

Category
Back
Equipment
Body Weight
Target
Upper Back

Rowing with a towel looped around a bar or anchor point adds a grip and forearm challenge on top of the usual back work, since the towel doesn't offer the same solid purchase a bar or handle does. A practical no-equipment option when there's nothing but a door or pole to row against.

How to Do the One Arm Towel Row

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

Muscles Worked

The One Arm Towel Row 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 One Arm Towel Row work?
The One Arm Towel Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the One Arm Towel Row?
The One Arm Towel Row is done with no equipment — just body weight.
What's a good alternative to the One Arm Towel Row?
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.