Bodyweight Standing One Arm Row (with towel)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bodyweight standing one arm row (with towel) is a self-resisted back exercise that targets the lats (latissimus dorsi), teres major and minor, and the lower and middle traps, with the rear deltoid, brachialis and brachioradialis assisting. By rowing one arm against a towel anchored under tension, it builds single-side pulling strength and back control using only your body weight.
Bodyweight Standing One Arm Row (with towel): So führst du sie aus
- 1Loop a towel around a sturdy post or anchor at about waist-to-chest height, holding one end firmly in your working hand. Alternatively, pin the towel under your other hand or foot to create resistance.
- 2Stand facing the anchor with feet about hip-width apart, knees softly bent, and hinge slightly forward at the hips.
- 3Brace your core, set your chest tall, and let the working arm extend toward the anchor so the towel is taut.
- 4Pull the towel toward the side of your torso by driving your elbow back and down, keeping it close to your body.
- 5As you row, squeeze your shoulder blade toward your spine and feel the lat engage on the working side.
- 6Apply steady tension against the towel throughout so the muscle works against resistance the whole way.
- 7Pause briefly at the top with your hand near your lower ribs, then control the arm back to full extension.
- 8Complete your reps on one side, then switch the towel to the other hand and repeat.
Technik-Tipps
- Keep your torso square and avoid twisting toward the working arm to keep tension on the lat and not on your obliques.
- Lead the pull with your elbow rather than your hand to recruit the back instead of the biceps.
- Maintain self-applied tension on the towel through both the pulling and lowering phase to maximize the time the muscle is under load.
- Keep your neck long and shoulders down, away from your ears, throughout the set.
Häufige Fehler
- Shrugging the shoulder up toward the ear, which shifts work to the upper traps and away from the target lats and mid-back.
- Rotating the torso to yank the towel, which uses momentum and reduces tension on the working muscles.
- Pulling with a bent wrist or gripping only with the fingers, which fatigues the forearm before the back is challenged.
- Rushing the lowering phase and letting the towel go slack, which removes resistance and wastes the rep.
Häufig gestellte Fragen
What muscles does the bodyweight standing one arm row with towel work?
It mainly works the latissimus dorsi, teres major and minor, and the lower and middle trapezius, with the rear deltoid, brachialis, and brachioradialis assisting the pull.
Do I need a towel and an anchor point for this exercise?
Yes — wrap a towel around a sturdy post or pin it under your other hand or foot. The fixed anchor lets you create self-applied resistance with just your body and the towel.
Is the towel one arm row good for beginners?
Yes. Because you control the resistance with your own effort against the towel, you can scale it from light to challenging, making it a beginner-friendly way to build single-arm back strength.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 controlled reps per arm works well. Apply steady tension so each rep feels worked rather than rushed.
Where should I feel this exercise?
You should feel it across the working side of your back — the lat under your armpit and the muscles between your shoulder blade and spine. If you mostly feel your forearm or biceps, lead more with the elbow.
