The One Arm Towel Row exercise is a strength training exercise that primarily targets the muscles in the back, including the latissimus dorsi and rhomboids. It also engages the biceps and shoulders to a lesser extent. This exercise is typically done with a towel wrapped around a stable object like a pole or a tree.
How to perform
Step-by-step instructions for the One Arm Towel Row exercise:1. Find a stable object to wrap the towel around, such as a pole or a sturdy tree branch.
2. Stand facing the object and hold the towel in one hand, with your arm fully extended and the towel taut.
3. Take a few steps back to create tension in the towel and position your feet shoulder-width apart with a slight bend in your knees.
4. Brace your core and keep your back straight, maintaining a neutral spine throughout the exercise.
5. Pull the towel towards your body in a rowing motion, bending your elbow and squeezing your shoulder blades together as you bring your hand towards your ribcage.
6. Hold the contraction at the top of the movement for a brief moment, then slowly lower the towel back to the starting position with control.
7. Repeat for the desired number of repetitions on one side before switching to the other arm.
8. Ensure to keep your elbow close to your body as you row, and focus on using your back muscles to perform the movement rather than relying on momentum.
9. To increase the intensity of the exercise, you can step further away from the object to increase the tension in the towel.
10. Perform 3-4 sets of 10-15 repetitions on each arm, with proper form and technique.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.