Upper back · Body weight · Intermediate
How to do One Arm Towel Row
The one arm towel row is a bodyweight exercise targeting the upper back, performed by pulling a towel with one arm while maintaining a strong core and straight back.
- Primary muscle
- Upper back
- Equipment
- Body weight
- Level
- Intermediate
- Category
- Back
How to do One Arm Towel Row, step by step
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Muscles worked
One Arm Towel Row works your upper back as the main mover, with help from your biceps and forearms.
Track One Arm Towel Row in SPLYT
One Arm Towel Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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