Calisthenics
Towel Pull-Up
The towel pull-up uses towels draped over a bar as handles, adding a grip challenge while training your back and arms.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Drape two towels over the bar about shoulder-width apart, with each towel's ends hanging evenly.
- Grasp both hanging ends of one towel in each hand at equal heights.
- Lift your feet off the floor into a straight-arm hang.
- Draw your shoulders slightly down away from your ears.
- Pull yourself upward until your hands are near your upper chest.
- Lower yourself under control until your elbows are fully extended.
Form cues
- Squeeze the towels firmly.
- Keep your ribs over your hips.
- Exhale as you pull.
Common mistakes
- Swinging for momentumLet your body settle before each rep rather than kicking your legs to gain height.
- Reaching with your chinKeep your neck aligned with your torso instead of stretching it upward to finish the rep.
- Pulling unevenlyKeep your chest centered between the towels throughout the movement.
Safety
Grip fatigue or a slipping towel can cause a sudden fall. Dropping into the bottom position can also strain your shoulders or elbows.
- Use a securely mounted bar rated for your weight.
- Use dry, undamaged towels suitable for supporting your bodyweight; test the grips with your feet still supported.
- Keep the landing area clear and use a stable step if needed to reach the grips without jumping.
- End the set while you can still release the towels with your feet safely supported.
Choose an assisted pull-up if you cannot control a regular pull-up, and seek professional advice first if hanging causes hand, elbow, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Hanging Towel Grip
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 3–6 reps
- Rest
- 2 min
Start with fewer reps than you normally perform on a bar because your grip may tire first.