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Bodyweight Standing One Arm Row (With Towel)
A single-arm bodyweight row using a towel wrapped around a fixed anchor, adding a strong grip and forearm demand to the unilateral pull.
BackBodyweightUnilateral horizontal pull
GoLightWeight mediabodyweight-standing-one-arm-row-with-towel
시범 영상 준비 중
Primary
Latissimus dorsiRhomboids
Secondary
Forearm flexorsBicepsRear deltoidsCore
Equipment
Bodyweight
Pattern
Unilateral horizontal pull
Setup
- 01Loop a sturdy towel around a pole, door handle pair, or other secure anchor at chest height.
- 02Grip both ends of the towel in one hand and pull it taut.
- 03Walk the feet toward the anchor and lean back with the working arm straight.
- 04Square the shoulders and hips and brace the trunk.
Execution
- 01Pull the body toward the anchor by driving the elbow back past the ribs.
- 02Crush the towel ends together to keep the grip locked through the rep.
- 03Squeeze the shoulder blade back at the top of the pull.
- 04Lower under control until the arm is fully extended.
Checkpoints
- -Towel stays taut for the entire set.
- -Hips and shoulders stay square with no twisting.
- -Grip does not slide down the towel between reps.
- -Body holds a straight line from head to heels.
Common mistakes
- -Using a thin or slick towel that forces grip failure before the back works.
- -Letting the torso rotate open at the top of the pull.
- -Bending at the hips instead of keeping a plank line.
- -Jerking off the bottom instead of pulling smoothly.
Programming notes
- -Use 2 to 4 sets of 8 to 12 reps per arm; the grip is often the limiter, so stop before the hand fails.
- -Doubles as grip training for climbers and deadlifters when done for higher-rep sets.
- -Move the feet closer to the anchor to progress load without changing equipment.
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