How to do the Bodyweight Standing One Arm Row (with Towel)
Bodyweight Standing One Arm Row (with Towel) is an advanced multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Bodyweight Standing One Arm Row (with Towel) demonstration · © GymiaFit
Bodyweight Standing One Arm Row (with Towel) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Standing One Arm Row (with Towel) step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- 2Bend forward at the hips, keeping your back straight and your core engaged.
- 3Pull the towel towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the top, then slowly lower the towel back to the starting position.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Bodyweight Standing One Arm Row (with Towel) — questions
What muscles does the Bodyweight Standing One Arm Row (with Towel) work?
The Bodyweight Standing One Arm Row (with Towel) primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Bodyweight Standing One Arm Row (with Towel)?
None — the Bodyweight Standing One Arm Row (with Towel) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Standing One Arm Row (with Towel) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bodyweight Standing One Arm Row (with Towel)?
Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing One Arm Row, Chin-ups (narrow Parallel Grip) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Standing One Arm Row (with Towel) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.