One arm towel row

Exercise overview

Primary muscle group: Back

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Setup: Stand in front of an open door with your feet positioned on each side of the doorway for stability. Grip: Wrap a towel securely around one of the door handles and grasp it firmly with one hand. Initial Position: Lean back carefully, keeping your hips and knees slightly bent. Extend your arm and shoulder forward to create a stretch. Pull: Exhale as you pull yourself toward the door, ensuring your elbow stays close to your torso. Squeeze: At the peak of the movement, hold for a count of two and focus on squeezing your back muscles. Lower: Inhale as you slowly lower yourself back to the starting position, extending your arm and shoulder forward again. Repetitions: Repeat for the prescribed number of repetitions. Switch Arms: After completing the reps, switch the towel to the opposite hand and repeat the exercise with your other arm.

Exercise ID: 00237

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Strength: Since you are using a towel, make sure to grip it tightly. This will not only work your back but also improve your grip strength.
Straight Back: Keep your back straight throughout the movement. Avoid rounding your shoulders to prevent any strain on your lower back.
Controlled Movement: Slow and controlled movements are key. Focus on squeezing your shoulder blade at the top of the movement to fully engage your back muscles.
Elbow Position: Keep your elbow close to your body as you row. This will help target the latissimus dorsi more effectively.
Neutral Neck: Avoid looking up or down. Keep your neck in a neutral position to maintain spinal alignment.
Breathing: Exhale as you pull the towel towards your body and inhale as you extend your arm back out. Proper breathing helps in maintaining rhythm and control.
Engage Core: Maintain tight core muscles to stabilize your body during the exercise. This will also help in preventing any unwanted movement.
Mind-Muscle Connection: Focus on the muscles you are working. This will improve effectiveness and muscle activation.
Progressive Overload: As you get stronger, you can use a thicker towel or add resistance by incorporating a weighted vest.
Warm-Up: Ensure you warm up properly before starting this exercise to prevent injury and improve performance.

Exercise overview

Exercise tips and tricks

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