Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Bodyweight standing one arm row (with towel)

Beginner

Bodyweight standing one arm row (with towel) is a compound bodyweight exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Dumbbell one arm bent-over rowDumbbell
  • Cable seated rowCable
  • Cable low seated rowCable
  • Cable rope seated rowCable
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
Logged today · 1 min restBodyweight standing one arm row (with towel)

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine