TETSUOne Arm Towel Row
The One Arm Towel Row is a bodyweight exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
upper backback
bicepsforearms
body weight
How to do the One Arm Towel Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the One Arm Towel Row work?
The One Arm Towel Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the One Arm Towel Row?
None. The One Arm Towel Row uses your body weight only, so you can do it anywhere.
How many sets and reps of the One Arm Towel Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the One Arm Towel Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.