One Arm Towel Hangs
Ultimate unilateral towel grip for crushing strength and stability. Tests advanced control and prepares for elite pulling movements.
Standards
LEVEL 1: 2 Holds of 20 Seconds (Each Side)
LEVEL 2: 2 Holds of 35 Seconds (Each Side)
LEVEL 3: 2 Holds of 45 Seconds (Each Side)
Do 2 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Squeeze towel hard; keep body aligned with core. Avoid overgripping to fatigue—find balance. Alternate sides evenly. If elbow strains, use a slight bend initially.
Tutorial
Drape towel over bar.
Grip one hand, hang fully.
Hold stable, arm straight.
Breathe deeply.
Dismount, switch sides.
Repeat.
Progression & Regression
To make this exercise harder: Use a thicker towel/rope or add weights.
To make this exercise easier: Assist with other hand on bar.