Exercise guide · Intermediate · Compound

One Arm Towel Row: How to Do It & Muscles Worked

The one arm towel row is a bodyweight exercise targeting the upper back, performed by pulling a towel with one arm while maintaining a strong core and straight back.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the one arm towel row
Front view: muscles worked by the one arm towel row. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the one arm towel row. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the one arm towel row

  1. Step 1: Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
  2. Step 2: Bend forward at the waist, keeping your back straight and your core engaged.
  3. Step 3: Extend your arm fully, allowing the towel to hang in front of you.
  4. Step 4: Pull the towel towards your chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top, then slowly lower the towel back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the one arm towel row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

One Arm Towel Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.