One Arm Towel Row

Advanced

Upper Back

Body Weight

The point of One Arm Towel Row is pulling strength and back density; pure bodyweight leverage is how it gets there.

How to do 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.

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One Arm Towel Row Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.

Common One Arm Towel Row Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than One Arm Towel Row

Easier progression

Dumbbell One Arm Bent-over Row

Swap One Arm Towel Row For

Smith Bent Over Row

Dumbbell Lying Rear Delt Row

Lever One Arm Bent Over Row

One Arm Towel Row — Frequently Asked Questions

How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the One Arm Towel Row work?

The One Arm Towel Row primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.

How many sets and reps of the One Arm Towel Row should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the One Arm Towel Row good for beginners?

Not usually. The One Arm Towel Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the One Arm Towel Row?

Try the Smith Bent Over Row, Dumbbell Lying Rear Delt Row or the Lever One Arm Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.