One Arm Towel Row

Setup

1. 01Anchor a sturdy towel securely in a closed door or around a solid post at chest height.
2. 02Grip the towel end with one hand and step the feet toward the anchor.
3. 03Lean back with a straight body until the working arm is fully extended.
4. 04Brace the core and square the hips so the torso does not rotate at the start.

Execution

1. 01Row the chest toward the anchor by driving the elbow back past the ribs.
2. 02Squeeze the working-side shoulder blade toward the spine at the top.
3. 03Pause briefly, resisting the pull to twist open.
4. 04Extend the arm under control back to the start.

Checkpoints

• -Body stays in a rigid line from head to heels.
• -Hips and shoulders stay square despite the one-arm load.
• -The shoulder blade retracts rather than the shoulder rolling forward.
• -Grip on the towel stays crushed throughout the set.

Common mistakes

• -Letting the hips sag or twist toward the working side.
• -Jerking with the arm instead of pulling from the back.
• -Using an anchor that can slip under load.
• -Cutting range short and never reaching full arm extension.