Description

The bodyweight standing one arm row with towel is an effective unilateral exercise to target the lats and improve upper body strength and stability.

Starting Position

Stand with feet shoulder-width apart, hinge at the hips to bring the upper body parallel to the floor, hold a towel securely with one hand, and keep the arm extended towards the floor.

Technical Execution

Initiate the movement by retracting the shoulder blade and pulling the elbow towards the hip, focus on squeezing the back muscles at the top of the movement, then lower the arm back down with control.

Range of Motion

Maintain a full range of motion by ensuring the elbow reaches behind the torso at the top of the movement.

Variations

Variations can include using a resistance band or dumbbell instead of a towel, or performing the exercise in a split stance for added stability challenge.

Common Mistakes

Common mistakes include rounding the back, using momentum to complete the movement, and failing to engage the core properly.

Practical Advice

Ensure a stable stance with knees slightly bent, maintain a neutral spine, and focus on pulling the elbow back and down towards the hip.

Additional Notes

This exercise can help improve grip strength and address muscle imbalances between each side of the body.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles