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Home » Exercise Guides » Arms

One-arm Towel Row: Build Back Strength & Sculpt Muscles

How to do the one-arm towel row.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only a towel and door are required to perform the movement. It’s a fantastic alternative to free weights and it’s both convenient and effective for when you don’t have access to a gym.

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The one-arm towel row also stimulates the biceps, brachialis, and brachioradialis as secondary movers in the exercise, while the core has to stabilize your body during the movement. So overall, the towel row activates the entire upper posterior chain, which composes the entire back area.

One-arm Towel Row Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Latissimus Dorsi, Rear deltoids, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Core Muscles, Infraspinatus
Equipment
Towel, Sturdy Anchor Point (Like A Door Handle Or Pole)
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core
  • Fish Pose (Matsyasana): Strengthen Your Core and Back Muscles
  • Trap Bar Deadlift: Strengthen Your Legs and Core Effectively
  • Master the EZ Bar Curl: Target Your Biceps for Maximum Gain

In this Exercise

  • Target Muscle Group:  The back in general (Latissimus Dorsi, Traps, Erector Spinae, Rhomboids, Teres Major).
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Towel
  • Difficulty: Beginner

Exercise Instructions

  1. Position your feet so that your door is between your legs.
  2. Wrap your towel around one side of your door on the handle and hold the towel with one hand.
  3. Slowly and carefully lean back with knees slightly bent so you’re holding yourself up with the towel.
  4. Pull yourself toward the door while exhaling and keep elbows close to your side.
  5. Then slowly reverse the motion to the starting position while inhaling.
  6. Repeat for the desired number of reps.
  7. Repeat with your opposite arm.

Variations & Tips

  • You can wrap two towels around each side of the door handle to perform the movement with both arms at the same time.
  • Resistance bands are a great alternative to the towel row when you need more resistance.
  • The one-arm towel row is a great exercise when you don’t have access to the gym or free weights.
  • Be very careful and slowly perform the exercise to prevent the towel from slipping.

Watch: How to do the one-arm towel row


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Back Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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