Upper back exercise · body weight
One Arm Towel Row
The one arm towel row is a bodyweight exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Body weight
- Body part
- Back
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every bodyweight exercise.
