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All exercises

One arm towel row

Intermediate

One arm towel row 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 waist, keeping your back straight and your core engaged.
  3. 3Extend your arm fully, allowing the towel to hang in front of you.
  4. 4Pull the towel towards your chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly lower the towel back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Kettlebell one arm rowKettlebell
  • Kettlebell two arm rowKettlebell
  • Barbell one arm bent over rowBarbell
  • Dumbbell reverse grip incline bench two arm rowDumbbell
  • Barbell incline rowBarbell
  • Bodyweight standing one arm row (with towel)Bodyweight

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
  • Kettlebell one arm rowKettlebell
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
Logged today · 1 min restOne arm towel row

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