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One Arm Towel Row

One Arm Towel Row

The One Arm Towel Row is a highly effective exercise that targets the back muscles, primarily the lats (latissimus dorsi). This exercise can be performed using a towel, resistance band, or cable machine, making it suitable for both home and gym workouts. It helps to strengthen and tone the upper back, improve posture, and enhance overall upper body strength. To perform the One Arm Towel Row, start by securing the towel around a sturdy post, column, or railing at about waist height. Stand facing the anchor point with your feet shoulder-width apart, knees slightly bent, and hinge forward from the hips while maintaining a neutral spine. Extend your arm forward, gripping the towel with an overhand grip. Engage your core muscles and exhale as you pull your elbow back, squeezing your shoulder blade toward your spine, and bringing your hand close to your waist. Keep your elbow close to your body throughout the movement. Pause for a moment to feel the contraction in your back muscles before slowly returning your arm to the starting position. Remember to keep your shoulders down and relaxed, and avoid any twisting or rotating of your torso. It's crucial to maintain proper form and control throughout the exercise to maximize its benefits and prevent injury. Incorporating the One Arm Towel Row into your workout routine can contribute to a stronger, more balanced back. Combine it with other exercises that target different muscle groups for a well-rounded fitness program. As always, consult with a fitness professional for additional guidance and personalized recommendations on incorporating this exercise into your routine. Happy rowing!


  • Start by standing with your feet shoulder-width apart and knees slightly bent.
  • Place a towel on the floor in front of you.
  • Grab the towel with one hand, palm facing down, and step back until your arm is straight and the towel is taut with tension.
  • Hinge forward at the hips, keeping your back flat and core engaged.
  • Bend your elbow and pull the towel toward your waist, squeezing your shoulder blades together.
  • Pause briefly at the top of the movement and then slowly extend your arm back to the starting position.
  • Repeat for the desired number of repetitions and then switch arms.

Tips & Tricks

  • Ensure proper form and posture by keeping your back straight and core engaged throughout the movement.
  • Keep your shoulder blades down and back to activate the muscles of your upper back effectively.
  • Focus on pulling the towel row towards your hip, initiating the movement with your back muscles.
  • Gradually increase the resistance by using a thicker towel or by adding weight to the towel (e.g., by attaching dumbbells).
  • Maintain a controlled and slow tempo during both the pulling and releasing phases of the exercise for maximum effectiveness.
  • To engage your core and lower body muscles, perform the towel row in a staggered stance or in a split stance.
  • Avoid shrugging your shoulders or compensating with your neck muscles. Keep your shoulders relaxed throughout.
  • Include towel rows in your back and upper body workout routine at least 2-3 times per week for best results.
  • To add variety and challenge, you can perform the exercise with one arm at a time or alternate between arms.
  • To prevent muscle imbalances, make sure to train both sides of your body equally by performing the exercise with each arm.

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