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.

Losing tension in the core or lower back partway through the movement — because One Arm Towel Row loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Attempting this exercise before building sufficient base strength and control — it has a low margin for error, so technique breakdown under fatigue is a common cause of injury.