Exercise: One-arm towel row

Type: Compound pull

Targets: None: the back in general, see synergists

Synergists: Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Middle and Lower Trapezius, Rhomboids, Lower Pectoralis Major, Posterior Deltoid, Brachialis, and Brachioradialis

Dynamic stabilizers: Biceps Brachii and Triceps Brachii (long head only)

Instructions and videos on website (weighttraining.guide)

Notes: You can use this exercise at home if you can’t make it to the gym and do not have access to dumbbells or barbells.

It’s not very effective at overloading your muscles, so don’t rely on it.