Single-Arm Row (Towel)
Step 1 - Loop towel around door handle, hold both ends with one hand
Step 2 - Lean back with arm extended, feet planted firmly
Step 3 - Pull your body towards the door by rowing your elbow back
Step 4 - Lower back to starting position with control
Recommended Sets & Time:
Beginner: 2-3 sets of 6-10 reps each arm, 60 seconds rest
Intermediate: 3-4 sets of 10-15 reps each arm, 45 seconds rest
Advanced: 4-5 sets of 15-20 reps each arm, 30 seconds rest
What to Focus On:
Elbow drive - Focus on pulling your elbow back behind your body, not just bending your arm
Shoulder blade squeeze - Feel your shoulder blade pulling towards your spine as you row
Core stability - Keep your core engaged to maintain your leaning position
Controlled return - Lower yourself back slowly, feeling the stretch in your back muscles
Modifications:
Easier: Stand more upright with less lean back to reduce the resistance
Harder: Lean back further or lift one foot off the ground for added challenge
