One Arm Towel Row exercise animated demonstration

Animated GIF · Available via API

gif_box

One Arm Towel Row

play_arrow Try via API
Advanced

target Target Muscle Groups

Primary: Upper Back accessibility Back
Biceps Forearms

fitness_center Equipment

Body Weight

Category

strength

Mechanic

compound

Cal/min

6.7

Force

pull

One Arm Towel Row is a advanced multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.

list_alt Step-by-Step Instructions

1

Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.

2

Bend forward at the waist, keeping your back straight and your core engaged.

3

Extend your arm fully, allowing the towel to hang in front of you.

4

Pull the towel towards your chest, squeezing your shoulder blades together.

5

Pause for a moment at the top, then slowly lower the towel back to the starting position.

6

Repeat for the desired number of repetitions, then switch arms.

grid_view More Back Exercises

Scapular Pull-up

Scapular Pull-up

Traps
Smith Shrug

Smith Shrug

Traps
L-pull-up

L-pull-up

Lats
Back Extension On Exercise Ball

Back Extension On Exercise Ball

Spine
Barbell Bent Arm Pullover

Barbell Bent Arm Pullover

Lats
Kipping Muscle Up

Kipping Muscle Up

Lats
code Developer API

Use this data in your app

Access One Arm Towel Row and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

vpn_key Get Free API Key

Fetch by exercise ID

curl "https://api.workoutxapp.com/v1/exercises/1773" \ -H "X-WorkoutX-Key: YOUR_API_KEY"

Browse Back exercises

curl "https://api.workoutxapp.com/v1/exercises?bodyPart=back&limit=20" \ -H "X-WorkoutX-Key: YOUR_API_KEY"
menu_book View full API docs search Browse all 1,400+ exercises sell View pricing