Bodyweight Standing One Arm Row (with towel)

Bodyweight Standing One Arm Row (with towel)

The Bodyweight Standing One Arm Row (with towel) is an effective exercise that targets the muscles in your back, especially the lats and rhomboids, as well as your biceps and shoulders. This exercise is performed using just your bodyweight and a towel, making it a versatile option for those who prefer home workouts or have limited access to gym equipment. To perform this exercise, you'll start by standing with your feet hip-width apart and slightly bending your knees. Grasp the towel firmly with one hand, ensuring that there is tension in the towel. Your free hand can rest on your hip or be positioned for balance if needed. Begin the movement by retracting your shoulder blades and pulling the towel towards your chest. Focus on engaging your back muscles, keeping your elbow close to your body, and squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly release the towel back to the starting position, maintaining control and tension throughout the exercise. It is important to maintain proper form throughout the exercise to maximize its benefits and prevent injury. Keep your core engaged, chest lifted, and avoid rounding your shoulders. You can increase the difficulty of this exercise by stepping further away from the anchor point, which will increase the resistance. Alternatively, you can adjust the difficulty level by stepping closer to the anchor point or using a thicker towel for more challenge. The Bodyweight Standing One Arm Row (with towel) is a great exercise to strengthen your back, improve posture, and enhance overall upper body strength. Incorporate it into your workout routine alongside other exercises that target different muscle groups for a well-rounded fitness program. Remember to listen to your body, start with an appropriate resistance level, and gradually progress as you get stronger. Enjoy your workout and feel the burn!


  • Start in a standing position with your feet hip-width apart.
  • Hold a towel in one hand and extend your arm straight in front of you.
  • Bend your knees slightly and hinge forward at your hips, keeping your back straight and core engaged.
  • Keeping your elbow close to your body, pull the towel towards your chest by retracting your shoulder blades.
  • Pause at the top of the movement and squeeze your back muscles.
  • Slowly lower the towel back to the starting position and repeat for the desired number of repetitions.
  • Switch arms and repeat the exercise on the opposite side.

Tips & Tricks

  • Start with a towel placed over a sturdy bar or rod at shoulder height.
  • Grip the towel with one hand and step back until your arm is fully extended.
  • Engage your core muscles to maintain a stable posture throughout the exercise.
  • Pull your elbow back, squeezing your shoulder blades together, while keeping your body straight.
  • Focus on pulling with your back muscles rather than your arm.
  • Control the movement as you lower your arm back to the starting position.
  • Keep your neck relaxed and avoid straining your back or neck.
  • Remember to breathe smoothly and exhale as you pull your arm back.
  • Challenge yourself by gradually increasing the number of repetitions or sets.
  • Ensure you have proper form and technique to avoid injury and maximize the benefits of this exercise.


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