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Forearms

Towel Pull Up

The Towel Pull Up is a strength exercise on a pull-up bar for your forearms. Share of the load in the Zulta muscle model: lats (upper) 24%, lats (lower) 16% and forearm flexors 11%.

Level: AdvancedEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Drape two small towels over a pull-up bar, about shoulder width apart.
  2. Grip the hanging ends of each towel tightly with a fist, palms facing each other.
  3. Hang with straight arms, legs still, shoulders pulled down.
  4. Pull the elbows down to the sides until the hands reach the front of the face.
  5. Lower slowly to straight arms while keeping a hard grip on the towels.

Tips

  • Squeeze the towels as if wringing them out to keep them from sliding.
  • Start with fewer reps than a normal pull-up: the grip tires first.

Common mistakes

  • Holding the towels too low, which makes the pull longer and unstable.
  • Letting the body swing because the towels move.
  • Cutting the lowering phase short when the grip starts to fade.

Muscles worked by the Towel Pull Up

  • Lats (upper) Primary24%
  • Lats (lower) Primary16%
  • Forearm flexors Secondary11%
  • Brachialis Secondary8%
  • Biceps (long head) Secondary7%
  • Lower traps Secondary7%
  • Biceps (short head) Secondary6%
  • Rhomboids Secondary6%
  • Rear delts Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Neutral grip shifts elbow flexion toward brachialis. A thick or soft grip makes the forearms the limit. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Towel Pull Up alternatives

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Frequently asked questions

What muscles does the Towel Pull Up work?

Mainly the lats (upper) and lats (lower). The forearm flexors, brachialis, biceps (long head), lower traps, biceps (short head) and rhomboids assist.

Is the Towel Pull Up good for beginners?

The Towel Pull Up is rated advanced. If you are new, learn the Commando Pull Up first and build up from there.

What is a good alternative to the Towel Pull Up?

For example the Rope Climb, Smith Machine Pull Up and Fat Grip Pull Up. They train mostly the same muscles, some with different equipment.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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