upper backbody weight
bodyweight standing one arm row (with towel)
bodyweight standing one arm row (with towel) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
Step 2. Bend forward at the hips, keeping your back straight and your core engaged.
Step 3. Pull the towel towards your chest, squeezing your shoulder blades together.
Step 4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.