Towel Pull Up
The Towel Pull Up primarily works the Biceps Brachii (Long Head), Latissimus Dorsi, with secondary activation of the Brachialis, Trapezius (Upper), Wrist Flexors and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at advanced difficulty.
Perform a pull-up while gripping towels draped over a bar.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Latissimus Dorsi |
| Secondary | Brachialis, Trapezius (Upper), Wrist Flexors |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Trapezius (Upper) (back)
- Secondary Muscle Wrist Flexors (forearms)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp overhead bar with overhand grip, hands shoulder-width apart. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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