Demo & instructions
Single-Arm Towel Row
Also known as: One-Arm Door Row, Single-Arm Post Row
Instructions
The towel row done with one hand, leaning back and pulling your body in toward a post or door handle. One arm takes the whole load while the trunk resists the urge to twist.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Loop a towel around a solid post or closed door handle and hold both ends in one hand.
- 2Stand close, lean back until the arm is straight and keep the free arm by your side.
Execution
- 1Pull the elbow back past the ribs, bringing the chest toward the hand.
- 2Keep the shoulders and hips square; do not let the free side rotate away.
- 3Lower under control to a straight arm.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
