How to do the One Arm Towel Row
One Arm Towel Row 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.
One Arm Towel Row demonstration · © GymiaFit
One Arm Towel Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
One Arm Towel Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- 2Bend forward at the waist, keeping your back straight and your core engaged.
- 3Extend your arm fully, allowing the towel to hang in front of you.
- 4Pull the towel towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the towel back to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
One Arm Towel Row — questions
What muscles does the One Arm Towel Row work?
The One Arm Towel Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the One Arm Towel Row?
None — the One Arm Towel Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Arm Towel Row 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 One Arm Towel Row?
Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing One Arm Row, Bodyweight Standing One Arm Row (with Towel) 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 One Arm Towel Row 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.